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  6. Brown rice vs. Banana

Brown rice vs. Banana — In-Depth Nutrition Comparison

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What are the differences between Brown rice and Banana?

  • Brown rice is higher in Manganese, Vitamin B1, Vitamin B3, Phosphorus, Selenium, and Zinc, yet Banana is 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 Banana. While Brown rice has 5.8µg of Selenium, Banana has only 1µg.

We used Rice, brown, long-grain, cooked and Bananas, raw types in this article.

Infographic

Brown rice vs Banana 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%
Banana
Banana
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
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.
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%
Banana
Banana
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 29% 3.8% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.073mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.8mg

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
Banana
Banana
2
23% 75%
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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Banana
Banana
1
52% 15% 34%
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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Banana
Banana
4
31% 14% 28% 28%
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.
Brown rice Banana
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Banana Opinion
Calories 123kcal 89kcal Brown rice
Protein 2.74g 1.09g Brown rice
Fats 0.97g 0.33g Brown rice
Vitamin C 0mg 8.7mg Banana
Net carbs 23.98g 20.24g Brown rice
Carbs 25.58g 22.84g Brown rice
Magnesium 39mg 27mg Brown rice
Calcium 3mg 5mg Banana
Potassium 86mg 358mg Banana
Iron 0.56mg 0.26mg Brown rice
Sugar 0.24g 12.23g Brown rice
Fiber 1.6g 2.6g Banana
Copper 0.106mg 0.078mg Brown rice
Zinc 0.71mg 0.15mg Brown rice
Starch 24.79g 5.38g Brown rice
Phosphorus 103mg 22mg Brown rice
Sodium 4mg 1mg Banana
Vitamin A 0IU 64IU Banana
Vitamin A 0µg 3µg Banana
Vitamin E 0.17mg 0.1mg Brown rice
Manganese 0.974mg 0.27mg Brown rice
Selenium 5.8µg 1µg Brown rice
Vitamin B1 0.178mg 0.031mg Brown rice
Vitamin B2 0.069mg 0.073mg Banana
Vitamin B3 2.561mg 0.665mg Brown rice
Vitamin B5 0.38mg 0.334mg Brown rice
Vitamin B6 0.123mg 0.367mg Banana
Vitamin K 0.2µg 0.5µg Banana
Folate 9µg 20µg Banana
Choline 9.2mg 9.8mg Banana
Saturated Fat 0.26g 0.112g Banana
Monounsaturated Fat 0.369g 0.032g Brown rice
Polyunsaturated fat 0.366g 0.073g Brown rice
Tryptophan 0.033mg 0.009mg Brown rice
Threonine 0.095mg 0.028mg Brown rice
Isoleucine 0.109mg 0.028mg Brown rice
Leucine 0.214mg 0.068mg Brown rice
Lysine 0.099mg 0.05mg Brown rice
Methionine 0.058mg 0.008mg Brown rice
Phenylalanine 0.133mg 0.049mg Brown rice
Valine 0.151mg 0.047mg Brown rice
Histidine 0.066mg 0.077mg Banana
Fructose 0g 4.85g Banana
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Banana
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Brown rice
15%
Banana
Minerals Daily Need Coverage Score
32%
Brown rice
14%
Banana

Comparison summary

Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 11.99g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 0.148g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 18)
Which food is cheaper?
Banana
Banana is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.