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  6. Chestnut vs. Brown rice

Chestnut vs. Brown rice — In-Depth Nutrition Comparison

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How are chestnut and brown rice different?

  • Chestnut is richer in copper, vitamin C, potassium, iron, vitamin B6, and folate, while brown rice is higher in vitamin B3 and manganese.
  • Chestnut covers your daily need for copper, 41% more than brown rice.
  • Brown rice has a higher glycemic index (66) than chestnut (54).

Nuts, chestnuts, european, boiled, and steamed and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Chestnut vs Brown rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +38.5%
Contains more CalciumCalcium +1433.3%
Contains more PotassiumPotassium +731.4%
Contains more IronIron +208.9%
Contains more CopperCopper +345.3%
Contains more ZincZinc +184%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +14.1%
~equal in Phosphorus ~103mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +50.7%
Contains more Vitamin B6Vitamin B6 +89.4%
Contains more FolateFolate +322.2%
Contains more Vitamin B1Vitamin B1 +20.3%
Contains more Vitamin B3Vitamin B3 +250.3%
Contains more Vitamin B5Vitamin B5 +20.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chestnut Brown rice DV% diff.
Copper 0.472mg 0.106mg 41%
Vitamin C 26.7mg 0mg 30%
Potassium 715mg 86mg 19%
Iron 1.73mg 0.56mg 15%
Vitamin B3 0.731mg 2.561mg 11%
Selenium 5.8µg 11%
Starch 24.79g 10%
Vitamin B6 0.233mg 0.123mg 8%
Folate 38µg 9µg 7%
Fiber 1.6g 6%
Manganese 0.854mg 0.974mg 5%
Magnesium 54mg 39mg 4%
Calcium 46mg 3mg 4%
Zinc 0.25mg 0.71mg 4%
Vitamin B2 0.104mg 0.069mg 3%
Vitamin B1 0.148mg 0.178mg 3%
Choline 9.2mg 2%
Sodium 27mg 4mg 1%
Phosphorus 99mg 103mg 1%
Vitamin E 0.17mg 1%
Carbs 27.76g 25.58g 1%
Protein 2g 2.74g 1%
Polyunsaturated fat 0.545g 0.366g 1%
Fats 1.38g 0.97g 1%
Vitamin B5 0.316mg 0.38mg 1%
Calories 131kcal 123kcal 0%
Net carbs 27.76g 23.98g N/A
Sugar 0.24g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.26g 0.26g 0%
Monounsaturated fat 0.476g 0.369g 0%
Tryptophan 0.022mg 0.033mg 0%
Threonine 0.071mg 0.095mg 0%
Isoleucine 0.079mg 0.109mg 0%
Leucine 0.118mg 0.214mg 0%
Lysine 0.118mg 0.099mg 0%
Methionine 0.047mg 0.058mg 0%
Phenylalanine 0.084mg 0.133mg 0%
Valine 0.112mg 0.151mg 0%
Histidine 0.055mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more FatsFats +42.3%
Contains more OtherOther +61.4%
Contains more ProteinProtein +37%
~equal in Carbs ~25.58g
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +29%
Contains more Poly. FatPolyunsaturated fat +48.9%
~equal in Saturated fat ~0.26g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.