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  6. Minestrone vs. Brown rice

Minestrone vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between minestrone and brown rice?

  • Minestrone is higher in vitamin A, yet brown rice is higher in manganese, vitamin B3, vitamin B1, phosphorus, magnesium, vitamin B6, and copper.
  • Brown rice's daily need coverage for manganese is 36% more.
  • The amount of sodium in brown rice is lower.
  • The glycemic index of minestrone is lower.

We used Soup, minestrone, canned, prepared with equal volume water and Rice, brown, long-grain, cooked types in this article.

Infographic

Minestrone 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% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 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 more CalciumCalcium +366.7%
Contains more PotassiumPotassium +51.2%
Contains more MagnesiumMagnesium +1200%
Contains more IronIron +47.4%
Contains more CopperCopper +107.8%
Contains more ZincZinc +129%
Contains more PhosphorusPhosphorus +347.8%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +540.8%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 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 FolateFolate +66.7%
Contains more Vitamin B1Vitamin B1 +709.1%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B3Vitamin B3 +555%
Contains more Vitamin B5Vitamin B5 +171.4%
Contains more Vitamin B6Vitamin B6 +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Minestrone Brown rice DV% diff.
Manganese 0.152mg 0.974mg 36%
Vitamin B3 0.391mg 2.561mg 14%
Vitamin B1 0.022mg 0.178mg 13%
Selenium 5.8µg 11%
Sodium 254mg 4mg 11%
Phosphorus 23mg 103mg 11%
Starch 24.79g 10%
Magnesium 3mg 39mg 9%
Carbs 4.66g 25.58g 7%
Vitamin B6 0.041mg 0.123mg 6%
Copper 0.051mg 0.106mg 6%
Vitamin B5 0.14mg 0.38mg 5%
Vitamin A 49µg 0µg 5%
Fiber 0.4g 1.6g 5%
Vitamin B2 0.018mg 0.069mg 4%
Calories 34kcal 123kcal 4%
Zinc 0.31mg 0.71mg 4%
Iron 0.38mg 0.56mg 2%
Protein 1.77g 2.74g 2%
Folate 15µg 9µg 2%
Choline 9.2mg 2%
Polyunsaturated fat 0.46g 0.366g 1%
Vitamin E 0.17mg 1%
Potassium 130mg 86mg 1%
Calcium 14mg 3mg 1%
Vitamin C 0.5mg 0mg 1%
Fats 1.04g 0.97g 0%
Net carbs 4.26g 23.98g N/A
Cholesterol 1mg 0mg 0%
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Saturated fat 0.23g 0.26g 0%
Monounsaturated fat 0.29g 0.369g 0%
Tryptophan 0.013mg 0.033mg 0%
Threonine 0.043mg 0.095mg 0%
Isoleucine 0.054mg 0.109mg 0%
Leucine 0.098mg 0.214mg 0%
Lysine 0.076mg 0.099mg 0%
Methionine 0.018mg 0.058mg 0%
Phenylalanine 0.064mg 0.133mg 0%
Valine 0.074mg 0.151mg 0%
Histidine 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 +30%
Contains more OtherOther +172.7%
Contains more ProteinProtein +54.8%
Contains more CarbsCarbs +448.9%
~equal in Fats ~0.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 -11.5%
Contains more Poly. FatPolyunsaturated fat +25.7%
Contains more Mono. FatMonounsaturated fat +27.2%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.