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Fast food vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between fast food and brown rice

  • Fast food is richer in vitamin B12, iron, selenium, vitamin B2, vitamin B3, folate, and zinc, yet brown rice is richer in manganese.
  • Daily need coverage for vitamin B12 for fast food is 37% higher.
  • Fast food contains 83 times more sodium than brown rice. Fast food contains 331mg of sodium, while brown rice contains 4mg.

Food types used in this article are Fast foods, hamburger; single, regular patty; plain and Rice, brown, long-grain, cooked.

Infographic

Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
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 +1966.7%
Contains more PotassiumPotassium +129.1%
Contains more IronIron +446.4%
Contains more CopperCopper +14.2%
Contains more ZincZinc +254.9%
Contains more PhosphorusPhosphorus +30.1%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +44.4%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +172.8%

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
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 +123.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +78.1%
Contains more Vitamin B2Vitamin B2 +426.1%
Contains more Vitamin B3Vitamin B3 +119.3%
Contains more Vitamin B5Vitamin B5 +39.5%
Contains more Vitamin B6Vitamin B6 +72.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2350%
Contains more FolateFolate +788.9%
Contains more CholineCholine +273.9%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 +502.9%
Contains more FatsFats +1138.1%
Contains more CarbsCarbs +23.1%
Contains more OtherOther +245.5%
Contains more WaterWater +82.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 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 +1210.3%
Contains more Poly. FatPolyunsaturated fat +359%
Contains less Sat. FatSaturated fat -94.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Starch ~24.79g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fast food Brown rice DV% diff.
Vitamin B12 0.89µg 0µg 37%
Iron 3.06mg 0.56mg 31%
Protein 16.52g 2.74g 28%
Manganese 0.357mg 0.974mg 27%
Selenium 20.3µg 5.8µg 26%
Vitamin B2 0.363mg 0.069mg 23%
Saturated fat 4.493g 0.26g 19%
Vitamin B3 5.617mg 2.561mg 19%
Folate 80µg 9µg 18%
Fats 12.01g 0.97g 17%
Zinc 2.52mg 0.71mg 16%
Sodium 331mg 4mg 14%
Vitamin B1 0.317mg 0.178mg 12%
Monounsaturated fat 4.835g 0.369g 11%
Cholesterol 33mg 0mg 11%
Polyunsaturated fat 1.68g 0.366g 9%
Calories 297kcal 123kcal 9%
Vitamin B6 0.212mg 0.123mg 7%
Calcium 62mg 3mg 6%
Choline 34.4mg 9.2mg 5%
Phosphorus 134mg 103mg 4%
Vitamin K 4.9µg 0.2µg 4%
Potassium 197mg 86mg 3%
Magnesium 27mg 39mg 3%
Vitamin B5 0.53mg 0.38mg 3%
Fructose 2.27g 0g 3%
Carbs 31.5g 25.58g 2%
Copper 0.121mg 0.106mg 2%
Vitamin A 9µg 0µg 1%
Starch 22.87g 24.79g 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.38mg 0.17mg 1%
Net carbs 29.8g 23.98g N/A
Vitamin D 2IU 0IU 0%
Sugar 4.88g 0.24g N/A
Fiber 1.7g 1.6g 0%
Trans fat 0.514g 0g N/A
Tryptophan 0.144mg 0.033mg 0%
Threonine 0.46mg 0.095mg 0%
Isoleucine 0.642mg 0.109mg 0%
Leucine 1.13mg 0.214mg 0%
Lysine 0.785mg 0.099mg 0%
Methionine 0.306mg 0.058mg 0%
Phenylalanine 0.67mg 0.133mg 0%
Valine 0.728mg 0.151mg 0%
Histidine 0.402mg 0.066mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.121g 0.011g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Gamma-linoleic acid 0.004g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.003g 0g N/A
Omega-6 - Linoleic acid 1.391g 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
43%
Fast food
13%
Brown rice
Minerals Daily Need Coverage Score
54%
Fast food
32%
Brown rice

Comparison summary

Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $2)
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 4.64g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 327mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 4.233g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (66)

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.