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  6. Pita vs. Brown rice

Pita vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between Pita and Brown rice

  • Pita has more Iron, Calcium, Vitamin B1, and Copper, however, Brown rice is richer in Manganese, and Vitamin B6.
  • Pita covers your daily Sodium needs 23% more than Brown rice.
  • Brown rice has 29 times less Calcium than Pita. Pita has 86mg of Calcium, while Brown rice has 3mg.
  • Brown rice contains less Sodium.

Specific food types used in this comparison are Bread, pita, white, unenriched and Rice, brown, long-grain, cooked.

Infographic

Pita 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.
Pita
Pita
5
:
5
Brown rice
Brown rice
Contains more Calcium +2766.7%
Contains more Iron +150%
Contains more Potassium +39.5%
Contains more Zinc +18.3%
Contains more Copper +58.5%
Contains more Magnesium +50%
Contains less Sodium -99.3%
Contains more Manganese +102.5%
Equal in Phosphorus - 103
Pita
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 53% 19% 42% 11% 70% 23% 56% 63% 0%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +2766.7%
Contains more Iron +150%
Contains more Potassium +39.5%
Contains more Zinc +18.3%
Contains more Copper +58.5%
Contains more Magnesium +50%
Contains less Sodium -99.3%
Contains more Manganese +102.5%
Equal in Phosphorus - 103

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.
Pita
Pita
4
:
5
Brown rice
Brown rice
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +40.6%
Contains more Folate +166.7%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B6 +261.8%
Equal in Vitamin B5 - 0.38
Pita
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 67% 23% 41% 24% 8% 18% 0% 0%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +40.6%
Contains more Folate +166.7%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B6 +261.8%
Equal in Vitamin B5 - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
Pita
4
:
1
Brown rice
Brown rice
Contains more Protein +232.1%
Contains more Fats +23.7%
Contains more Carbs +117.7%
Contains more Other +331.8%
Contains more Water +118.9%
Pita
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Brown rice
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 Protein +232.1%
Contains more Fats +23.7%
Contains more Carbs +117.7%
Contains more Other +331.8%
Contains more Water +118.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
Pita
2
:
1
Brown rice
Brown rice
Contains less Saturated Fat -36.2%
Contains more Polyunsaturated fat +46.2%
Contains more Monounsaturated Fat +251.4%
Pita
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -36.2%
Contains more Polyunsaturated fat +46.2%
Contains more Monounsaturated Fat +251.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pita Brown rice Opinion
Net carbs 53.5g 23.98g Pita
Protein 9.1g 2.74g Pita
Fats 1.2g 0.97g Pita
Carbs 55.7g 25.58g Pita
Calories 275kcal 123kcal Pita
Starch 24.79g Brown rice
Sugar 0.24g Pita
Fiber 2.2g 1.6g Pita
Calcium 86mg 3mg Pita
Iron 1.4mg 0.56mg Pita
Magnesium 26mg 39mg Brown rice
Phosphorus 97mg 103mg Brown rice
Potassium 120mg 86mg Pita
Sodium 536mg 4mg Brown rice
Zinc 0.84mg 0.71mg Pita
Copper 0.168mg 0.106mg Pita
Manganese 0.481mg 0.974mg Brown rice
Selenium 5.8µg Brown rice
Vitamin E 0.17mg Brown rice
Vitamin B1 0.267mg 0.178mg Pita
Vitamin B2 0.097mg 0.069mg Pita
Vitamin B3 2.142mg 2.561mg Brown rice
Vitamin B5 0.397mg 0.38mg Pita
Vitamin B6 0.034mg 0.123mg Brown rice
Folate 24µg 9µg Pita
Vitamin K 0.2µg Brown rice
Tryptophan 0.105mg 0.033mg Pita
Threonine 0.257mg 0.095mg Pita
Isoleucine 0.349mg 0.109mg Pita
Leucine 0.634mg 0.214mg Pita
Lysine 0.219mg 0.099mg Pita
Methionine 0.16mg 0.058mg Pita
Phenylalanine 0.446mg 0.133mg Pita
Valine 0.394mg 0.151mg Pita
Histidine 0.195mg 0.066mg Pita
Saturated Fat 0.166g 0.26g Pita
Monounsaturated Fat 0.105g 0.369g Brown rice
Polyunsaturated fat 0.535g 0.366g Pita
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pita Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Pita
14%
Brown rice
Minerals Daily Need Coverage Score
36%
Pita
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Pita
Pita is lower in Saturated Fat (difference - 0.094g)
Which food is cheaper?
Pita
Pita is cheaper (difference - $2)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 532mg)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.