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Orange vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between Orange and Brown rice?

  • Orange is higher in Vitamin C, yet Brown rice is higher in Manganese, Vitamin B3, Phosphorus, Selenium, Vitamin B1, Magnesium, Copper, Zinc, and Iron.
  • Orange's daily need coverage for Vitamin C is 59% more.

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% 14% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange Brown rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange Brown rice Opinion
Calories 47kcal 123kcal Brown rice
Protein 0.94g 2.74g Brown rice
Fats 0.12g 0.97g Brown rice
Vitamin C 53.2mg 0mg Orange
Net carbs 9.35g 23.98g Brown rice
Carbs 11.75g 25.58g Brown rice
Magnesium 10mg 39mg Brown rice
Calcium 40mg 3mg Orange
Potassium 181mg 86mg Orange
Iron 0.1mg 0.56mg Brown rice
Sugar 9.35g 0.24g Brown rice
Fiber 2.4g 1.6g Orange
Copper 0.045mg 0.106mg Brown rice
Zinc 0.07mg 0.71mg Brown rice
Starch 24.79g Brown rice
Phosphorus 14mg 103mg Brown rice
Sodium 0mg 4mg Orange
Vitamin A 225IU 0IU Orange
Vitamin A 11µg 0µg Orange
Vitamin E 0.18mg 0.17mg Orange
Manganese 0.025mg 0.974mg Brown rice
Selenium 0.5µg 5.8µg Brown rice
Vitamin B1 0.087mg 0.178mg Brown rice
Vitamin B2 0.04mg 0.069mg Brown rice
Vitamin B3 0.282mg 2.561mg Brown rice
Vitamin B5 0.25mg 0.38mg Brown rice
Vitamin B6 0.06mg 0.123mg Brown rice
Vitamin K 0µg 0.2µg Brown rice
Folate 30µg 9µg Orange
Choline 8.4mg 9.2mg Brown rice
Saturated Fat 0.015g 0.26g Orange
Monounsaturated Fat 0.023g 0.369g Brown rice
Polyunsaturated fat 0.025g 0.366g Brown rice
Tryptophan 0.009mg 0.033mg Brown rice
Threonine 0.015mg 0.095mg Brown rice
Isoleucine 0.025mg 0.109mg Brown rice
Leucine 0.023mg 0.214mg Brown rice
Lysine 0.047mg 0.099mg Brown rice
Methionine 0.02mg 0.058mg Brown rice
Phenylalanine 0.031mg 0.133mg Brown rice
Valine 0.04mg 0.151mg Brown rice
Histidine 0.018mg 0.066mg Brown rice
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Orange
13%
Brown rice
Minerals Daily Need Coverage Score
7%
Orange
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.245g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 21)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1.6)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 9.11g)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.