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  6. Lasagne vs. Brown rice

Lasagne vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between lasagne and brown rice

  • Lasagne is richer in selenium, vitamin B12, vitamin A, and calcium, yet brown rice is richer in manganese, vitamin B1, and vitamin B3.
  • Daily need coverage for manganese for brown rice is 34% higher.
  • Brown rice contains less cholesterol.
  • Lasagne has a lower glycemic index than brown rice.

Food types used in this article are Lasagna with meat sauce, frozen, prepared and Rice, brown, long-grain, cooked.

Infographic

Lasagne 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 14% 26% 17% 27% 30% 24% 49% 49% 25% 87%
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 +2833.3%
Contains more PotassiumPotassium +127.9%
Contains more IronIron +26.8%
Contains more ZincZinc +22.5%
Contains more PhosphorusPhosphorus +11.7%
Contains more SeleniumSelenium +174.1%
Contains more MagnesiumMagnesium +95%
Contains more CopperCopper +17.8%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +404.7%

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 8.3% 14% 17% 0% 18% 17% 29% 19% 28% 41% 18% 18% 13%
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 +400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3400%
Contains more FolateFolate +166.7%
Contains more CholineCholine +152.2%
Contains more Vitamin B1Vitamin B1 +154.3%
Contains more Vitamin B3Vitamin B3 +67.6%
Contains more Vitamin B5Vitamin B5 +17.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B6 ~0.123mg

All nutrients comparison - raw data values

Nutrient Lasagne Brown rice DV% diff.
Manganese 0.193mg 0.974mg 34%
Selenium 15.9µg 5.8µg 18%
Sodium 373mg 4mg 16%
Vitamin B12 0.33µg 0µg 14%
Protein 7.28g 2.74g 9%
Saturated fat 2.348g 0.26g 9%
Vitamin B1 0.07mg 0.178mg 9%
Calcium 88mg 3mg 9%
Starch 9.83g 24.79g 6%
Cholesterol 17mg 0mg 6%
Vitamin K 7µg 0.2µg 6%
Vitamin B3 1.528mg 2.561mg 6%
Fats 4.92g 0.97g 6%
Vitamin E 0.85mg 0.17mg 5%
Vitamin A 41µg 0µg 5%
Magnesium 20mg 39mg 5%
Folate 24µg 9µg 4%
Choline 23.2mg 9.2mg 3%
Potassium 196mg 86mg 3%
Monounsaturated fat 1.758g 0.369g 3%
Carbs 15.36g 25.58g 3%
Vitamin C 2.5mg 0mg 3%
Phosphorus 115mg 103mg 2%
Copper 0.09mg 0.106mg 2%
Iron 0.71mg 0.56mg 2%
Fructose 1.04g 0g 1%
Calories 135kcal 123kcal 1%
Vitamin B5 0.323mg 0.38mg 1%
Zinc 0.87mg 0.71mg 1%
Net carbs 13.66g 23.98g N/A
Vitamin D 1IU 0IU 0%
Sugar 3.11g 0.24g N/A
Fiber 1.7g 1.6g 0%
Vitamin B2 0.074mg 0.069mg 0%
Vitamin B6 0.122mg 0.123mg 0%
Trans fat 0.196g 0g N/A
Polyunsaturated fat 0.433g 0.366g 0%
Tryptophan 0.085mg 0.033mg 0%
Threonine 0.219mg 0.095mg 0%
Isoleucine 0.224mg 0.109mg 0%
Leucine 0.578mg 0.214mg 0%
Lysine 0.486mg 0.099mg 0%
Methionine 0.164mg 0.058mg 0%
Phenylalanine 0.329mg 0.133mg 0%
Valine 0.285mg 0.151mg 0%
Histidine 0.183mg 0.066mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.026g 0.011g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.005g 0g N/A
Omega-6 - Linoleic acid 0.322g 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 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 ProteinProtein +165.7%
Contains more FatsFats +407.2%
Contains more OtherOther +256.8%
Contains more CarbsCarbs +66.5%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 2.348 g
Monounsaturated fat: Mono. Fat 1.758 g
Polyunsaturated fat: Poly. Fat 0.433 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 +376.4%
Contains more Poly. FatPolyunsaturated fat +18.3%
Contains less Sat. FatSaturated fat -88.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
76% 4% 7% 8% 5%
Starch: 9.83 g
Sucrose: 0.54 g
Glucose: 0.93 g
Fructose: 1.04 g
Lactose: 0.6 g
Maltose: 0 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 SucroseSucrose +125%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more StarchStarch +152.2%
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.