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  6. Poblano vs. Brown rice

Poblano vs. Brown rice — In-Depth Nutrition Comparison

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A recap on differences between poblano and brown rice

  • Poblano is higher than brown rice in vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, copper, vitamin B5, vitamin B3, and magnesium.
  • Poblano covers your daily vitamin A needs 409% more than brown rice.
  • Poblano contains 33 times more vitamin B2 than brown rice. While poblano contains 2.255mg of vitamin B2, brown rice contains only 0.069mg.

Food varieties used in this article are Peppers, ancho, dried and Rice, brown, long-grain, cooked.

Infographic

Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
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 MagnesiumMagnesium +189.7%
Contains more CalciumCalcium +1933.3%
Contains more PotassiumPotassium +2703.5%
Contains more IronIron +1851.8%
Contains more CopperCopper +379.2%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +95.1%
Contains more ManganeseManganese +31.3%
Contains less SodiumSodium -90.7%
Contains more SeleniumSelenium +100%

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 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 B2Vitamin B2 +3168.1%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +424.5%
Contains more Vitamin B6Vitamin B6 +2774%
Contains more FolateFolate +666.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.178mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poblano Brown rice DV% diff.
Vitamin B6 3.535mg 0.123mg 262%
Vitamin B2 2.255mg 0.069mg 168%
Iron 10.93mg 0.56mg 130%
Vitamin A 1022µg 0µg 114%
Fiber 21.6g 1.6g 80%
Potassium 2411mg 86mg 68%
Copper 0.508mg 0.106mg 45%
Vitamin B5 1.993mg 0.38mg 32%
Polyunsaturated fat 4.511g 0.366g 28%
Vitamin B3 6.403mg 2.561mg 24%
Magnesium 113mg 39mg 18%
Protein 11.86g 2.74g 18%
Folate 69µg 9µg 15%
Phosphorus 201mg 103mg 14%
Manganese 1.279mg 0.974mg 13%
Fats 8.2g 0.97g 11%
Starch 24.79g 10%
Carbs 51.42g 25.58g 9%
Calories 281kcal 123kcal 8%
Calcium 61mg 3mg 6%
Zinc 1.42mg 0.71mg 6%
Selenium 2.9µg 5.8µg 5%
Saturated fat 0.82g 0.26g 3%
Sodium 43mg 4mg 2%
Vitamin C 2mg 0mg 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Net carbs 29.82g 23.98g N/A
Sugar 0.24g N/A
Vitamin B1 0.179mg 0.178mg 0%
Vitamin K 0.2µg 0%
Monounsaturated fat 0.492g 0.369g 0%
Tryptophan 0.155mg 0.033mg 0%
Threonine 0.425mg 0.095mg 0%
Isoleucine 0.373mg 0.109mg 0%
Leucine 0.605mg 0.214mg 0%
Lysine 0.515mg 0.099mg 0%
Methionine 0.142mg 0.058mg 0%
Phenylalanine 0.361mg 0.133mg 0%
Valine 0.489mg 0.151mg 0%
Histidine 0.232mg 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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 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 +332.8%
Contains more FatsFats +745.4%
Contains more CarbsCarbs +101%
Contains more OtherOther +1238.6%
Contains more WaterWater +210.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 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 +33.3%
Contains more Poly. FatPolyunsaturated fat +1132.5%
Contains less Sat. FatSaturated fat -68.3%

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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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.