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  6. Feta vs. Brown rice

Feta vs. Brown rice — In-Depth Nutrition Comparison

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What are the main differences between Feta and Brown rice?

  • Feta is richer in Vitamin B12, Vitamin B2, Calcium, Phosphorus, Vitamin B6, and Zinc, while Brown rice is higher in Manganese.
  • Feta's daily need coverage for Saturated Fat is 73% higher.
  • Brown rice is lower in Cholesterol.

We used Cheese, feta and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Feta 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.
Feta
Feta
5
:
5
Brown rice
Brown rice
Contains more Calcium +16333.3%
Contains more Iron +16.1%
Contains more Phosphorus +227.2%
Contains more Zinc +305.6%
Contains more Selenium +158.6%
Contains more Magnesium +105.3%
Contains more Potassium +38.7%
Contains less Sodium -99.6%
Contains more Copper +231.3%
Contains more Manganese +3378.6%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +16333.3%
Contains more Iron +16.1%
Contains more Phosphorus +227.2%
Contains more Zinc +305.6%
Contains more Selenium +158.6%
Contains more Magnesium +105.3%
Contains more Potassium +38.7%
Contains less Sodium -99.6%
Contains more Copper +231.3%
Contains more Manganese +3378.6%

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.
Feta
Feta
9
:
2
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1123.2%
Contains more Vitamin B5 +154.5%
Contains more Vitamin B6 +244.7%
Contains more Folate +255.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +800%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B3 +158.4%
Equal in Vitamin E - 0.17
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1123.2%
Contains more Vitamin B5 +154.5%
Contains more Vitamin B6 +244.7%
Contains more Folate +255.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +800%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B3 +158.4%
Equal in Vitamin E - 0.17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
:
2
Brown rice
Brown rice
Contains more Protein +418.6%
Contains more Fats +2093.8%
Contains more Other +1081.8%
Contains more Carbs +525.4%
Contains more Water +27.3%
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Brown rice
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 Protein +418.6%
Contains more Fats +2093.8%
Contains more Other +1081.8%
Contains more Carbs +525.4%
Contains more Water +27.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +1152.8%
Contains more Polyunsaturated fat +61.5%
Contains less Saturated Fat -98.3%
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +1152.8%
Contains more Polyunsaturated fat +61.5%
Contains less Saturated Fat -98.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Brown rice Opinion
Net carbs 4.09g 23.98g Brown rice
Protein 14.21g 2.74g Feta
Fats 21.28g 0.97g Feta
Carbs 4.09g 25.58g Brown rice
Calories 264kcal 123kcal Feta
Starch 24.79g Brown rice
Sugar 4.09g 0.24g Brown rice
Fiber 0g 1.6g Brown rice
Calcium 493mg 3mg Feta
Iron 0.65mg 0.56mg Feta
Magnesium 19mg 39mg Brown rice
Phosphorus 337mg 103mg Feta
Potassium 62mg 86mg Brown rice
Sodium 917mg 4mg Brown rice
Zinc 2.88mg 0.71mg Feta
Copper 0.032mg 0.106mg Brown rice
Manganese 0.028mg 0.974mg Brown rice
Selenium 15µg 5.8µg Feta
Vitamin A 422IU 0IU Feta
Vitamin A RAE 125µg 0µg Feta
Vitamin E 0.18mg 0.17mg Feta
Vitamin D 16IU 0IU Feta
Vitamin D 0.4µg 0µg Feta
Vitamin B1 0.154mg 0.178mg Brown rice
Vitamin B2 0.844mg 0.069mg Feta
Vitamin B3 0.991mg 2.561mg Brown rice
Vitamin B5 0.967mg 0.38mg Feta
Vitamin B6 0.424mg 0.123mg Feta
Folate 32µg 9µg Feta
Vitamin B12 1.69µg 0µg Feta
Vitamin K 1.8µg 0.2µg Feta
Tryptophan 0.2mg 0.033mg Feta
Threonine 0.637mg 0.095mg Feta
Isoleucine 0.803mg 0.109mg Feta
Leucine 1.395mg 0.214mg Feta
Lysine 1.219mg 0.099mg Feta
Methionine 0.368mg 0.058mg Feta
Phenylalanine 0.675mg 0.133mg Feta
Valine 1.065mg 0.151mg Feta
Histidine 0.397mg 0.066mg Feta
Cholesterol 89mg 0mg Brown rice
Saturated Fat 14.946g 0.26g Brown rice
Monounsaturated Fat 4.623g 0.369g Feta
Polyunsaturated fat 0.591g 0.366g Feta
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
57%
Feta
14%
Brown rice
Minerals Daily Need Coverage Score
63%
Feta
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 913mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 14.686g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.