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  6. Sea bass vs. Brown rice

Sea bass vs. Brown rice — In-Depth Nutrition Comparison

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A recap on differences between sea bass and brown rice

  • Sea bass is higher in vitamin B12, selenium, phosphorus, vitamin B6, vitamin B5, potassium, and iron, yet brown rice is higher in manganese and copper.
  • Sea bass covers your daily vitamin B12 needs 184% more than brown rice.
  • The glycemic index of sea bass is lower.

Food varieties used in this article are Fish, bass, striped, cooked, dry heat and Rice, brown, long-grain, cooked.

Infographic

Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
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 +30.8%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +281.4%
Contains more IronIron +92.9%
Contains more PhosphorusPhosphorus +146.6%
Contains more SeleniumSelenium +706.9%
Contains more CopperCopper +165%
Contains more ZincZinc +39.2%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +5026.3%

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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 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 AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +127.6%
Contains more Vitamin B6Vitamin B6 +181.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +54.8%
Contains more Vitamin B2Vitamin B2 +86.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.561mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Sea bass Brown rice DV% diff.
Vitamin B12 4.41µg 0µg 184%
Selenium 46.8µg 5.8µg 75%
Manganese 0.019mg 0.974mg 42%
Protein 22.73g 2.74g 40%
Cholesterol 103mg 0mg 34%
Phosphorus 254mg 103mg 22%
Vitamin B6 0.346mg 0.123mg 17%
Starch 24.79g 10%
Vitamin B5 0.865mg 0.38mg 10%
Carbs 0g 25.58g 9%
Potassium 328mg 86mg 7%
Iron 1.08mg 0.56mg 7%
Copper 0.04mg 0.106mg 7%
Fiber 0g 1.6g 6%
Vitamin B1 0.115mg 0.178mg 5%
Polyunsaturated fat 1.005g 0.366g 4%
Sodium 88mg 4mg 4%
Magnesium 51mg 39mg 3%
Vitamin A 31µg 0µg 3%
Fats 2.99g 0.97g 3%
Vitamin B2 0.037mg 0.069mg 2%
Choline 9.2mg 2%
Saturated fat 0.65g 0.26g 2%
Zinc 0.51mg 0.71mg 2%
Calcium 19mg 3mg 2%
Vitamin E 0.17mg 1%
Monounsaturated fat 0.846g 0.369g 1%
Calories 124kcal 123kcal 0%
Net carbs 0g 23.98g N/A
Sugar 0.24g N/A
Vitamin B3 2.558mg 2.561mg 0%
Vitamin K 0.2µg 0%
Folate 10µg 9µg 0%
Tryptophan 0.255mg 0.033mg 0%
Threonine 0.997mg 0.095mg 0%
Isoleucine 1.047mg 0.109mg 0%
Leucine 1.848mg 0.214mg 0%
Lysine 2.088mg 0.099mg 0%
Methionine 0.673mg 0.058mg 0%
Phenylalanine 0.887mg 0.133mg 0%
Valine 1.171mg 0.151mg 0%
Histidine 0.669mg 0.066mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.75g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 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 +729.6%
Contains more FatsFats +208.2%
Contains more OtherOther +109.1%
Contains more CarbsCarbs +∞%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 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 +129.3%
Contains more Poly. FatPolyunsaturated fat +174.6%
Contains less Sat. FatSaturated fat -60%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.