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  6. Lobster Raw vs. Brown rice

Lobster Raw vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between lobster Raw and brown rice

  • Lobster Raw is richer in copper, selenium, vitamin B12, zinc, vitamin B5, and choline, yet brown rice is richer in manganese and vitamin B1.
  • Daily need coverage for copper for lobster Raw is 138% higher.
  • Brown rice contains less cholesterol.
  • Lobster Raw has a lower glycemic index than brown rice.

Food types used in this article are Crustaceans, lobster, northern, raw and Rice, brown, long-grain, cooked.

Infographic

Lobster Raw 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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
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 +2700%
Contains more PotassiumPotassium +132.6%
Contains more CopperCopper +1172.6%
Contains more ZincZinc +397.2%
Contains more PhosphorusPhosphorus +56.3%
Contains more SeleniumSelenium +996.6%
Contains more IronIron +115.4%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +1639.3%
~equal in Magnesium ~39mg

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
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 EVitamin E +411.8%
Contains more Vitamin B5Vitamin B5 +281.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +664.1%
Contains more Vitamin B1Vitamin B1 +790%
Contains more Vitamin B2Vitamin B2 +392.9%
Contains more Vitamin B3Vitamin B3 +61%
Contains more Vitamin B6Vitamin B6 +18.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Lobster Raw Brown rice DV% diff.
Copper 1.349mg 0.106mg 138%
Selenium 63.6µg 5.8µg 105%
Vitamin B12 1.25µg 0µg 52%
Cholesterol 127mg 0mg 42%
Manganese 0.056mg 0.974mg 40%
Protein 16.52g 2.74g 28%
Zinc 3.53mg 0.71mg 26%
Vitamin B5 1.449mg 0.38mg 21%
Sodium 423mg 4mg 18%
Vitamin B1 0.02mg 0.178mg 13%
Choline 70.3mg 9.2mg 11%
Starch 0g 24.79g 10%
Carbs 0g 25.58g 9%
Calcium 84mg 3mg 8%
Phosphorus 161mg 103mg 8%
Vitamin B3 1.591mg 2.561mg 6%
Fiber 0g 1.6g 6%
Vitamin E 0.87mg 0.17mg 5%
Vitamin B2 0.014mg 0.069mg 4%
Iron 0.26mg 0.56mg 4%
Potassium 200mg 86mg 3%
Calories 77kcal 123kcal 2%
Vitamin B6 0.104mg 0.123mg 1%
Fats 0.75g 0.97g 0%
Net carbs 0g 23.98g N/A
Vitamin D 1IU 0IU 0%
Magnesium 38mg 39mg 0%
Sugar 0g 0.24g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0µg 0.2µg 0%
Folate 10µg 9µg 0%
Trans fat 0.011g 0g N/A
Saturated fat 0.181g 0.26g 0%
Monounsaturated fat 0.22g 0.369g 0%
Polyunsaturated fat 0.296g 0.366g 0%
Tryptophan 0.215mg 0.033mg 0%
Threonine 0.654mg 0.095mg 0%
Isoleucine 0.723mg 0.109mg 0%
Leucine 1.197mg 0.214mg 0%
Lysine 1.24mg 0.099mg 0%
Methionine 0.413mg 0.058mg 0%
Phenylalanine 0.68mg 0.133mg 0%
Valine 0.741mg 0.151mg 0%
Histidine 0.413mg 0.066mg 0%
Omega-3 - EPA 0.102g 0g N/A
Omega-3 - DHA 0.068g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g 0g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 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 +502.9%
Contains more WaterWater +15.2%
Contains more OtherOther +304.5%
Contains more FatsFats +29.3%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 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 -30.4%
Contains more Mono. FatMonounsaturated fat +67.7%
Contains more Poly. FatPolyunsaturated fat +23.6%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.