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  6. Pancake vs. Brown rice

Pancake vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between pancake and brown rice

  • Pancake has more calcium, selenium, vitamin B2, iron, vitamin B12, and phosphorus; however, brown rice is richer in manganese.
  • Brown rice covers your daily manganese needs 34% more than pancake.

Specific food types used in this comparison are Pancakes, plain, prepared from recipe and Rice, brown, long-grain, cooked.

Infographic

Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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 +7200%
Contains more PotassiumPotassium +53.5%
Contains more IronIron +221.4%
Contains more PhosphorusPhosphorus +54.4%
Contains more SeleniumSelenium +156.9%
Contains more MagnesiumMagnesium +143.8%
Contains more CopperCopper +116.3%
Contains more ZincZinc +26.8%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +387%

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% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 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 Vitamin B1Vitamin B1 +12.9%
Contains more Vitamin B2Vitamin B2 +307.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +322.2%
Contains more Vitamin B3Vitamin B3 +63.4%
Contains more Vitamin B6Vitamin B6 +167.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.38mg

All nutrients comparison - raw data values

Nutrient Pancake Brown rice DV% diff.
Manganese 0.2mg 0.974mg 34%
Polyunsaturated fat 4.447g 0.366g 27%
Calcium 219mg 3mg 22%
Cholesterol 59mg 0mg 20%
Sodium 439mg 4mg 19%
Selenium 14.9µg 5.8µg 17%
Vitamin B2 0.281mg 0.069mg 16%
Iron 1.8mg 0.56mg 16%
Fats 9.7g 0.97g 13%
Starch 24.79g 10%
Vitamin B12 0.22µg 0µg 9%
Saturated fat 2.122g 0.26g 8%
Phosphorus 159mg 103mg 8%
Folate 38µg 9µg 7%
Protein 6.4g 2.74g 7%
Vitamin B6 0.046mg 0.123mg 6%
Fiber 1.6g 6%
Copper 0.049mg 0.106mg 6%
Vitamin B3 1.567mg 2.561mg 6%
Vitamin A 54µg 0µg 6%
Monounsaturated fat 2.474g 0.369g 5%
Calories 227kcal 123kcal 5%
Magnesium 16mg 39mg 5%
Vitamin B1 0.201mg 0.178mg 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Zinc 0.56mg 0.71mg 1%
Vitamin B5 0.405mg 0.38mg 1%
Potassium 132mg 86mg 1%
Carbs 28.3g 25.58g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 28.3g 23.98g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.08mg 0.033mg 0%
Threonine 0.237mg 0.095mg 0%
Isoleucine 0.297mg 0.109mg 0%
Leucine 0.513mg 0.214mg 0%
Lysine 0.321mg 0.099mg 0%
Methionine 0.147mg 0.058mg 0%
Phenylalanine 0.319mg 0.133mg 0%
Valine 0.335mg 0.151mg 0%
Histidine 0.152mg 0.066mg 0%
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +133.6%
Contains more FatsFats +900%
Contains more OtherOther +513.6%
Contains more WaterWater +32.8%
~equal in Carbs ~25.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 +570.5%
Contains more Poly. FatPolyunsaturated fat +1115%
Contains less Sat. FatSaturated fat -87.7%

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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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.