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Orange vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between oranges and brown rice?

  • Oranges are higher in vitamin C, yet brown rice is higher in manganese, vitamin B3, phosphorus, selenium, vitamin B1, magnesium, copper, zinc, and iron.
  • Oranges' daily need coverage for vitamin C is 59% more.
  • The glycemic index of oranges is lower.

We used Oranges, raw, all commercial varieties and Rice, brown, long-grain, cooked types in this article.

Infographic

Orange 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.
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 +1233.3%
Contains more PotassiumPotassium +110.5%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +290%
Contains more IronIron +460%
Contains more CopperCopper +135.6%
Contains more ZincZinc +914.3%
Contains more PhosphorusPhosphorus +635.7%
Contains more ManganeseManganese +3796%
Contains more SeleniumSelenium +1060%

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.
Orange
Orange
3
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 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 +233.3%
Contains more Vitamin B1Vitamin B1 +104.6%
Contains more Vitamin B2Vitamin B2 +72.5%
Contains more Vitamin B3Vitamin B3 +808.2%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin B6Vitamin B6 +105%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin E ~0.17mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.2mg

All nutrients comparison - raw data values

Nutrient Orange Brown rice DV% diff.
Vitamin C 53.2mg 0mg 59%
Manganese 0.025mg 0.974mg 41%
Vitamin B3 0.282mg 2.561mg 14%
Phosphorus 14mg 103mg 13%
Selenium 0.5µg 5.8µg 10%
Starch 24.79g 10%
Vitamin B1 0.087mg 0.178mg 8%
Magnesium 10mg 39mg 7%
Copper 0.045mg 0.106mg 7%
Iron 0.1mg 0.56mg 6%
Zinc 0.07mg 0.71mg 6%
Folate 30µg 9µg 5%
Vitamin B6 0.06mg 0.123mg 5%
Carbs 11.75g 25.58g 5%
Protein 0.94g 2.74g 4%
Calories 47kcal 123kcal 4%
Calcium 40mg 3mg 4%
Fiber 2.4g 1.6g 3%
Potassium 181mg 86mg 3%
Vitamin B5 0.25mg 0.38mg 3%
Polyunsaturated fat 0.025g 0.366g 2%
Vitamin B2 0.04mg 0.069mg 2%
Saturated fat 0.015g 0.26g 1%
Vitamin A 11µg 0µg 1%
Monounsaturated fat 0.023g 0.369g 1%
Fats 0.12g 0.97g 1%
Net carbs 9.35g 23.98g N/A
Sugar 9.35g 0.24g N/A
Sodium 0mg 4mg 0%
Vitamin E 0.18mg 0.17mg 0%
Vitamin K 0µg 0.2µg 0%
Choline 8.4mg 9.2mg 0%
Tryptophan 0.009mg 0.033mg 0%
Threonine 0.015mg 0.095mg 0%
Isoleucine 0.025mg 0.109mg 0%
Leucine 0.023mg 0.214mg 0%
Lysine 0.047mg 0.099mg 0%
Methionine 0.02mg 0.058mg 0%
Phenylalanine 0.031mg 0.133mg 0%
Valine 0.04mg 0.151mg 0%
Histidine 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +23.5%
Contains more ProteinProtein +191.5%
Contains more FatsFats +708.3%
Contains more CarbsCarbs +117.7%
~equal in Other ~0.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -94.2%
Contains more Mono. FatMonounsaturated fat +1504.3%
Contains more Poly. FatPolyunsaturated fat +1364%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.