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Grape vs. Brown rice — In-Depth Nutrition Comparison

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How are grapes and brown rice different?

  • Grapes are richer in vitamin K, while brown rice is higher in vitamin B3, phosphorus, manganese, selenium, magnesium, copper, vitamin B1, vitamin B5, and zinc.
  • Brown rice covers your daily need for vitamin B3, 14% more than grapes.
  • Grapes contain 73 times more vitamin K than brown rice. Grapes contain 14.6µg of vitamin K, while brown rice contains 0.2µg.
  • Brown rice has a higher glycemic index (66) than grapes (49).

Grapes, american type (slip skin), raw and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Grape 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.
Grape
Grape
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
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 +366.7%
Contains more PotassiumPotassium +122.1%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +680%
Contains more IronIron +93.1%
Contains more CopperCopper +165%
Contains more ZincZinc +1675%
Contains more PhosphorusPhosphorus +930%
Contains more ManganeseManganese +35.7%
Contains more SeleniumSelenium +5700%

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.
Grape
Grape
4
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
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 EVitamin E +11.8%
Contains more Vitamin KVitamin K +7200%
Contains more Vitamin B1Vitamin B1 +93.5%
Contains more Vitamin B2Vitamin B2 +21.1%
Contains more Vitamin B3Vitamin B3 +753.7%
Contains more Vitamin B5Vitamin B5 +1483.3%
Contains more Vitamin B6Vitamin B6 +11.8%
Contains more FolateFolate +125%
Contains more CholineCholine +64.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape Brown rice DV% diff.
Vitamin B3 0.3mg 2.561mg 14%
Phosphorus 10mg 103mg 13%
Vitamin K 14.6µg 0.2µg 12%
Manganese 0.718mg 0.974mg 11%
Selenium 0.1µg 5.8µg 10%
Starch 24.79g 10%
Magnesium 5mg 39mg 8%
Vitamin B1 0.092mg 0.178mg 7%
Vitamin B5 0.024mg 0.38mg 7%
Copper 0.04mg 0.106mg 7%
Zinc 0.04mg 0.71mg 6%
Vitamin C 4mg 0mg 4%
Protein 0.63g 2.74g 4%
Calories 67kcal 123kcal 3%
Fiber 0.9g 1.6g 3%
Iron 0.29mg 0.56mg 3%
Potassium 191mg 86mg 3%
Carbs 17.15g 25.58g 3%
Polyunsaturated fat 0.102g 0.366g 2%
Vitamin B6 0.11mg 0.123mg 1%
Monounsaturated fat 0.014g 0.369g 1%
Saturated fat 0.114g 0.26g 1%
Folate 4µg 9µg 1%
Fats 0.35g 0.97g 1%
Choline 5.6mg 9.2mg 1%
Vitamin B2 0.057mg 0.069mg 1%
Calcium 14mg 3mg 1%
Vitamin A 5µg 0µg 1%
Net carbs 16.25g 23.98g N/A
Sugar 16.25g 0.24g N/A
Sodium 2mg 4mg 0%
Vitamin E 0.19mg 0.17mg 0%
Tryptophan 0.003mg 0.033mg 0%
Threonine 0.017mg 0.095mg 0%
Isoleucine 0.005mg 0.109mg 0%
Leucine 0.013mg 0.214mg 0%
Lysine 0.014mg 0.099mg 0%
Methionine 0.021mg 0.058mg 0%
Phenylalanine 0.013mg 0.133mg 0%
Valine 0.017mg 0.151mg 0%
Histidine 0.023mg 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
Grape
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 WaterWater +15.7%
Contains more OtherOther +29.5%
Contains more ProteinProtein +334.9%
Contains more FatsFats +177.1%
Contains more CarbsCarbs +49.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 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 less Sat. FatSaturated fat -56.2%
Contains more Mono. FatMonounsaturated fat +2535.7%
Contains more Poly. FatPolyunsaturated fat +258.8%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.