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  6. Chicken meat vs. Brown rice

Chicken meat vs. Brown rice — In-Depth Nutrition Comparison

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What are the main differences between chicken meat and brown rice?

  • Chicken meat is richer in vitamin B3, selenium, vitamin B6, vitamin B5, vitamin B12, phosphorus, and zinc, while brown rice is higher in manganese.
  • Brown rice's daily need coverage for manganese is 41% higher.
  • Brown rice has a higher glycemic index (66) than chicken meat (0).

We used Chicken, broilers or fryers, meat and skin, cooked, roasted and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
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 CalciumCalcium +400%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +125%
Contains more ZincZinc +173.2%
Contains more PhosphorusPhosphorus +76.7%
Contains more SeleniumSelenium +312.1%
Contains more MagnesiumMagnesium +69.6%
Contains more CopperCopper +60.6%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +4770%

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 0% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +58.8%
Contains more Vitamin B2Vitamin B2 +143.5%
Contains more Vitamin B3Vitamin B3 +231.4%
Contains more Vitamin B5Vitamin B5 +171.1%
Contains more Vitamin B6Vitamin B6 +225.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1100%
Contains more CholineCholine +616.3%
Contains more Vitamin B1Vitamin B1 +182.5%
Contains more FolateFolate +80%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 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 ProteinProtein +896.4%
Contains more FatsFats +1302.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.2%
~equal in Other ~0.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 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 +1347.2%
Contains more Poly. FatPolyunsaturated fat +711.5%
Contains less Sat. FatSaturated fat -93.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken meat Brown rice
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Chicken meat Brown rice DV% diff.
Protein 27.3g 2.74g 49%
Manganese 0.02mg 0.974mg 41%
Vitamin B3 8.487mg 2.561mg 37%
Selenium 23.9µg 5.8µg 33%
Cholesterol 88mg 0mg 29%
Vitamin B6 0.4mg 0.123mg 21%
Fats 13.6g 0.97g 19%
Polyunsaturated fat 2.97g 0.366g 17%
Saturated fat 3.79g 0.26g 16%
Vitamin B12 0.3µg 0µg 13%
Vitamin B5 1.03mg 0.38mg 13%
Monounsaturated fat 5.34g 0.369g 12%
Zinc 1.94mg 0.71mg 11%
Phosphorus 182mg 103mg 11%
Choline 65.9mg 9.2mg 10%
Starch 24.79g 10%
Vitamin B1 0.063mg 0.178mg 10%
Carbs 0g 25.58g 9%
Iron 1.26mg 0.56mg 9%
Vitamin B2 0.168mg 0.069mg 8%
Calories 239kcal 123kcal 6%
Fiber 0g 1.6g 6%
Vitamin A 48µg 0µg 5%
Copper 0.066mg 0.106mg 4%
Potassium 223mg 86mg 4%
Magnesium 23mg 39mg 4%
Sodium 82mg 4mg 3%
Vitamin K 2.4µg 0.2µg 2%
Vitamin E 0.27mg 0.17mg 1%
Folate 5µg 9µg 1%
Calcium 15mg 3mg 1%
Net carbs 0g 23.98g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 0.24g N/A
Tryptophan 0.305mg 0.033mg 0%
Threonine 1.128mg 0.095mg 0%
Isoleucine 1.362mg 0.109mg 0%
Leucine 1.986mg 0.214mg 0%
Lysine 2.223mg 0.099mg 0%
Methionine 0.726mg 0.058mg 0%
Phenylalanine 1.061mg 0.133mg 0%
Valine 1.325mg 0.151mg 0%
Histidine 0.802mg 0.066mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.04g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.02g 0g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken meat Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Chicken meat
13%
Brown rice
Minerals Daily Need Coverage Score
38%
Chicken meat
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 66)
Which food is cheaper?
Chicken meat
Chicken meat is cheaper (difference - $1)
Which food is richer in minerals?
Chicken meat
Chicken meat is relatively richer in minerals
Which food is richer in vitamins?
Chicken meat
Chicken meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 78mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 3.53g)

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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.