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Juice vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between juice and brown rice?

  • Juice is higher in vitamin B6, vitamin B2, vitamin B1, vitamin C, and vitamin B3, yet brown rice is higher in manganese, phosphorus, selenium, copper, and magnesium.
  • Brown rice's daily need coverage for manganese is 42% more.
  • The glycemic index of juice is lower.

We used Beverages, Orange juice drink and Rice, brown, long-grain, cooked types in this article.

Infographic

Juice 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.
Juice
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
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 less SodiumSodium -50%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +104.8%
Contains more IronIron +409.1%
Contains more CopperCopper +488.9%
Contains more ZincZinc +3450%
Contains more PhosphorusPhosphorus +2475%
Contains more ManganeseManganese +13814.3%
Contains more SeleniumSelenium +∞%

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.
Juice
Juice
6
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +113.5%
Contains more Vitamin B2Vitamin B2 +523.2%
Contains more Vitamin B3Vitamin B3 +95.2%
Contains more Vitamin B6Vitamin B6 +306.5%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B5Vitamin B5 +533.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Juice Brown rice DV% diff.
Manganese 0.007mg 0.974mg 42%
Vitamin B6 0.5mg 0.123mg 29%
Vitamin B2 0.43mg 0.069mg 28%
Vitamin B1 0.38mg 0.178mg 17%
Vitamin C 15mg 0mg 17%
Vitamin B3 5mg 2.561mg 15%
Phosphorus 4mg 103mg 14%
Selenium 0µg 5.8µg 11%
Copper 0.018mg 0.106mg 10%
Starch 24.79g 10%
Magnesium 3mg 39mg 9%
Vitamin B5 0.06mg 0.38mg 6%
Iron 0.11mg 0.56mg 6%
Fiber 0.2g 1.6g 6%
Zinc 0.02mg 0.71mg 6%
Protein 0.2g 2.74g 5%
Carbs 13.41g 25.58g 4%
Calories 54kcal 123kcal 3%
Polyunsaturated fat 0.01g 0.366g 2%
Choline 9.2mg 2%
Vitamin E 0.02mg 0.17mg 1%
Fats 0g 0.97g 1%
Saturated fat 0g 0.26g 1%
Folate 4µg 9µg 1%
Monounsaturated fat 0.01g 0.369g 1%
Potassium 42mg 86mg 1%
Net carbs 13.21g 23.98g N/A
Calcium 2mg 3mg 0%
Sugar 9.36g 0.24g N/A
Sodium 2mg 4mg 0%
Vitamin A 2µg 0µg 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 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
Juice
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 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 +22.7%
Contains more ProteinProtein +1270%
Contains more FatsFats +∞%
Contains more CarbsCarbs +90.8%
Contains more OtherOther +131.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Juice
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 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 -100%
Contains more Mono. FatMonounsaturated fat +3590%
Contains more Poly. FatPolyunsaturated fat +3560%

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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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.