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  6. Brown rice vs. Avocado

Brown rice vs. Avocado — In-Depth Nutrition Comparison

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The main differences between brown rice and avocadoes

  • Brown rice is richer in manganese and selenium, yet avocadoes are richer in fiber, vitamin B5, folate, vitamin K, vitamin E, potassium, vitamin C, and vitamin B6.
  • Daily need coverage for manganese for brown rice is 36% higher.
  • Brown rice contains 15 times more selenium than avocadoes. Brown rice contains 5.8µg of selenium, while avocadoes contain 0.4µg.
  • Avocadoes have a lower glycemic index than brown rice.

Food types used in this article are Rice, brown, long-grain, cooked and Avocados, raw, all commercial varieties.

Infographic

Brown rice vs Avocado 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +34.5%
Contains more PhosphorusPhosphorus +98.1%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +585.9%
Contains more SeleniumSelenium +1350%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +464%
Contains more CopperCopper +79.2%
~equal in Iron ~0.55mg
~equal in Zinc ~0.64mg

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin B1Vitamin B1 +165.7%
Contains more Vitamin B3Vitamin B3 +47.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1117.6%
Contains more Vitamin B2Vitamin B2 +88.4%
Contains more Vitamin B5Vitamin B5 +265.5%
Contains more Vitamin B6Vitamin B6 +108.9%
Contains more Vitamin KVitamin K +10400%
Contains more FolateFolate +800%
Contains more CholineCholine +54.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Avocado DV% diff.
Manganese 0.974mg 0.142mg 36%
Monounsaturated fat 0.369g 9.799g 24%
Fats 0.97g 14.66g 21%
Vitamin B5 0.38mg 1.389mg 20%
Fiber 1.6g 6.7g 20%
Folate 9µg 81µg 18%
Vitamin K 0.2µg 21µg 17%
Vitamin E 0.17mg 2.07mg 13%
Potassium 86mg 485mg 12%
Vitamin C 0mg 10mg 11%
Vitamin B6 0.123mg 0.257mg 10%
Starch 24.79g 0.11g 10%
Selenium 5.8µg 0.4µg 10%
Polyunsaturated fat 0.366g 1.816g 10%
Copper 0.106mg 0.19mg 9%
Vitamin B1 0.178mg 0.067mg 9%
Saturated fat 0.26g 2.126g 8%
Phosphorus 103mg 52mg 7%
Carbs 25.58g 8.53g 6%
Vitamin B3 2.561mg 1.738mg 5%
Vitamin B2 0.069mg 0.13mg 5%
Calories 123kcal 160kcal 2%
Magnesium 39mg 29mg 2%
Protein 2.74g 2g 1%
Vitamin A 0µg 7µg 1%
Zinc 0.71mg 0.64mg 1%
Choline 9.2mg 14.2mg 1%
Calcium 3mg 12mg 1%
Net carbs 23.98g 1.83g N/A
Iron 0.56mg 0.55mg 0%
Sugar 0.24g 0.66g N/A
Sodium 4mg 7mg 0%
Tryptophan 0.033mg 0.025mg 0%
Threonine 0.095mg 0.073mg 0%
Isoleucine 0.109mg 0.084mg 0%
Leucine 0.214mg 0.143mg 0%
Lysine 0.099mg 0.132mg 0%
Methionine 0.058mg 0.038mg 0%
Phenylalanine 0.133mg 0.097mg 0%
Valine 0.151mg 0.107mg 0%
Histidine 0.066mg 0.049mg 0%
Fructose 0g 0.12g 0%
Omega-3 - ALA 0.011g 0.111g N/A
Omega-6 - Gamma-linoleic acid 0g 0.015g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +37%
Contains more CarbsCarbs +199.9%
Contains more FatsFats +1411.3%
Contains more OtherOther +259.1%
~equal in Water ~73.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -87.8%
Contains more Mono. FatMonounsaturated fat +2555.6%
Contains more Poly. FatPolyunsaturated fat +396.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +22436.4%
Contains more SucroseSucrose +300%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.