Brown rice vs. Banana — In-Depth Nutrition Comparison
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What are the differences between brown rice and bananas?
- Brown rice is higher in manganese, vitamin B1, vitamin B3, phosphorus, selenium, and zinc, yet bananas are higher in vitamin B6, vitamin C, and potassium.
- Brown rice's daily need coverage for manganese is 31% more.
- Brown rice has 6 times more selenium than bananas. While brown rice has 5.8µg of selenium, bananas have only 1µg.
- The glycemic index of bananas is lower.
We used Rice, brown, long-grain, cooked and Bananas, raw types in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +44.4% |
| Contains more IronIron | +115.4% |
| Contains more CopperCopper | +35.9% |
| Contains more ZincZinc | +373.3% |
| Contains more PhosphorusPhosphorus | +368.2% |
| Contains more ManganeseManganese | +260.7% |
| Contains more SeleniumSelenium | +480% |
| Contains more CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +316.3% |
| Contains less SodiumSodium | -75% |
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.
| Contains more Vitamin EVitamin E | +70% |
| Contains more Vitamin B1Vitamin B1 | +474.2% |
| Contains more Vitamin B3Vitamin B3 | +285.1% |
| Contains more Vitamin B5Vitamin B5 | +13.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +198.4% |
| Contains more Vitamin KVitamin K | +150% |
| Contains more FolateFolate | +122.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
1.09 g
Fats:
0.33 g
Carbs:
22.84 g
Water:
74.91 g
Other:
0.83 g
| Contains more ProteinProtein | +151.4% |
| Contains more FatsFats | +193.9% |
| Contains more CarbsCarbs | +12% |
| Contains more OtherOther | +88.6% |
~equal in
Water
~74.91g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
0.112 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.073 g
| Contains more Mono. FatMonounsaturated fat | +1053.1% |
| Contains more Poly. FatPolyunsaturated fat | +401.4% |
| Contains less Sat. FatSaturated fat | -56.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
5.38 g
Sucrose:
2.39 g
Glucose:
4.98 g
Fructose:
4.85 g
Lactose:
0 g
Maltose:
0.01 g
Galactose:
0 g
| Contains more StarchStarch | +360.8% |
| Contains more SucroseSucrose | +895.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.974mg | 0.27mg | 31% |
| Vitamin B6 | 0.123mg | 0.367mg | 19% |
| Phosphorus | 103mg | 22mg | 12% |
| Vitamin B1 | 0.178mg | 0.031mg | 12% |
| Vitamin B3 | 2.561mg | 0.665mg | 12% |
| Vitamin C | 0mg | 8.7mg | 10% |
| Selenium | 5.8µg | 1µg | 9% |
| Potassium | 86mg | 358mg | 8% |
| Starch | 24.79g | 5.38g | 8% |
| Fructose | 0g | 4.85g | 6% |
| Zinc | 0.71mg | 0.15mg | 5% |
| Fiber | 1.6g | 2.6g | 4% |
| Iron | 0.56mg | 0.26mg | 4% |
| Magnesium | 39mg | 27mg | 3% |
| Folate | 9µg | 20µg | 3% |
| Copper | 0.106mg | 0.078mg | 3% |
| Protein | 2.74g | 1.09g | 3% |
| Polyunsaturated fat | 0.366g | 0.073g | 2% |
| Calories | 123kcal | 89kcal | 2% |
| Monounsaturated fat | 0.369g | 0.032g | 1% |
| Vitamin B5 | 0.38mg | 0.334mg | 1% |
| Carbs | 25.58g | 22.84g | 1% |
| Fats | 0.97g | 0.33g | 1% |
| Saturated fat | 0.26g | 0.112g | 1% |
| Net carbs | 23.98g | 20.24g | N/A |
| Calcium | 3mg | 5mg | 0% |
| Sugar | 0.24g | 12.23g | N/A |
| Sodium | 4mg | 1mg | 0% |
| Vitamin E | 0.17mg | 0.1mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B2 | 0.069mg | 0.073mg | 0% |
| Vitamin K | 0.2µg | 0.5µg | 0% |
| Choline | 9.2mg | 9.8mg | 0% |
| Tryptophan | 0.033mg | 0.009mg | 0% |
| Threonine | 0.095mg | 0.028mg | 0% |
| Isoleucine | 0.109mg | 0.028mg | 0% |
| Leucine | 0.214mg | 0.068mg | 0% |
| Lysine | 0.099mg | 0.05mg | 0% |
| Methionine | 0.058mg | 0.008mg | 0% |
| Phenylalanine | 0.133mg | 0.049mg | 0% |
| Valine | 0.151mg | 0.047mg | 0% |
| Histidine | 0.066mg | 0.077mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
13%
15%
Minerals Daily Need Coverage Score
32%
14%
Comparison summary
Which food is richer in minerals?
Brown rice is relatively richer in minerals
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 11.99g)
Which food contains less Sodium?
Banana contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Banana is lower in Saturated fat (difference - 0.148g)
Which food is lower in glycemic index?
Banana is lower in glycemic index (difference - 18)
Which food is cheaper?
Banana is cheaper (difference - $1.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.