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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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 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 +2766.7%
Contains more PotassiumPotassium +39.5%
Contains more IronIron +150%
Contains more CopperCopper +58.5%
Contains more ZincZinc +18.3%
Contains more MagnesiumMagnesium +50%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +102.5%
~equal in Phosphorus ~103mg

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
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 0% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 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 B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +40.6%
Contains more FolateFolate +166.7%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin B6Vitamin B6 +261.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.38mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pita Brown rice DV% diff.
Sodium 536mg 4mg 23%
Manganese 0.481mg 0.974mg 21%
Protein 9.1g 2.74g 13%
Iron 1.4mg 0.56mg 11%
Selenium 5.8µg 11%
Carbs 55.7g 25.58g 10%
Starch 24.79g 10%
Calories 275kcal 123kcal 8%
Calcium 86mg 3mg 8%
Vitamin B6 0.034mg 0.123mg 7%
Copper 0.168mg 0.106mg 7%
Vitamin B1 0.267mg 0.178mg 7%
Folate 24µg 9µg 4%
Magnesium 26mg 39mg 3%
Vitamin B3 2.142mg 2.561mg 3%
Choline 9.2mg 2%
Vitamin B2 0.097mg 0.069mg 2%
Fiber 2.2g 1.6g 2%
Vitamin E 0.17mg 1%
Potassium 120mg 86mg 1%
Phosphorus 97mg 103mg 1%
Monounsaturated fat 0.105g 0.369g 1%
Polyunsaturated fat 0.535g 0.366g 1%
Zinc 0.84mg 0.71mg 1%
Fats 1.2g 0.97g 0%
Net carbs 53.5g 23.98g N/A
Sugar 0.24g N/A
Vitamin B5 0.397mg 0.38mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.166g 0.26g 0%
Tryptophan 0.105mg 0.033mg 0%
Threonine 0.257mg 0.095mg 0%
Isoleucine 0.349mg 0.109mg 0%
Leucine 0.634mg 0.214mg 0%
Lysine 0.219mg 0.099mg 0%
Methionine 0.16mg 0.058mg 0%
Phenylalanine 0.446mg 0.133mg 0%
Valine 0.394mg 0.151mg 0%
Histidine 0.195mg 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
Pita
Pita
4
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 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 +232.1%
Contains more FatsFats +23.7%
Contains more CarbsCarbs +117.7%
Contains more OtherOther +331.8%
Contains more WaterWater +118.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 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 -36.2%
Contains more Poly. FatPolyunsaturated fat +46.2%
Contains more Mono. FatMonounsaturated fat +251.4%

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.