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  6. Margarine vs. Brown rice

Margarine vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between margarine and brown rice

  • Margarine is richer in vitamin K, vitamin A, and vitamin E, yet brown rice is richer in vitamin B3, phosphorus, vitamin B1, copper, selenium, and vitamin B6.
  • Daily need coverage for vitamin K for margarine is 77% higher.
  • Brown rice contains less saturated fat.
  • Margarine has a lower glycemic index than brown rice.

Food types used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Rice, brown, long-grain, cooked.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 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 PotassiumPotassium +377.8%
Contains more IronIron +833.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +1960%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~3mg

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 +5194.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +46400%
Contains more CholineCholine +34.8%
Contains more Vitamin B1Vitamin B1 +1680%
Contains more Vitamin B2Vitamin B2 +86.5%
Contains more Vitamin B3Vitamin B3 +11034.8%
Contains more Vitamin B6Vitamin B6 +1266.7%
Contains more FolateFolate +800%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Margarine Brown rice DV% diff.
Polyunsaturated fat 24.302g 0.366g 160%
Fats 80.71g 0.97g 123%
Monounsaturated fat 38.877g 0.369g 96%
Vitamin A 819µg 0µg 91%
Vitamin K 93µg 0.2µg 77%
Saturated fat 15.189g 0.26g 68%
Vitamin E 9mg 0.17mg 59%
Manganese 0.974mg 42%
Calories 717kcal 123kcal 30%
Vitamin B3 0.023mg 2.561mg 16%
Phosphorus 5mg 103mg 14%
Vitamin B1 0.01mg 0.178mg 14%
Copper 0mg 0.106mg 12%
Selenium 0µg 5.8µg 11%
Starch 24.79g 10%
Magnesium 3mg 39mg 9%
Vitamin B6 0.009mg 0.123mg 9%
Vitamin B5 0.38mg 8%
Carbs 0.7g 25.58g 8%
Zinc 0mg 0.71mg 6%
Fiber 0g 1.6g 6%
Iron 0.06mg 0.56mg 6%
Protein 0.16g 2.74g 5%
Vitamin B12 0.1µg 0µg 4%
Folate 1µg 9µg 2%
Vitamin B2 0.037mg 0.069mg 2%
Potassium 18mg 86mg 2%
Choline 12.4mg 9.2mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.7g 23.98g N/A
Calcium 3mg 3mg 0%
Sugar 0g 0.24g N/A
Sodium 2mg 4mg 0%
Trans fat 14.89g 0g N/A
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-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 FatsFats +8220.6%
Contains more OtherOther +334.1%
Contains more ProteinProtein +1612.5%
Contains more CarbsCarbs +3554.3%
Contains more WaterWater +325.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 +10435.8%
Contains more Poly. FatPolyunsaturated fat +6539.9%
Contains less Sat. FatSaturated fat -98.3%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.