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  6. Brown rice vs. Beetroot

Brown rice vs. Beetroot — In-Depth Nutrition Comparison

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What are the differences between brown rice and beetroot?

  • Brown rice is higher in manganese, vitamin B3, vitamin B1, selenium, and phosphorus, yet beetroot is higher in folate, potassium, and vitamin C.
  • Brown rice's daily need coverage for manganese is 28% more.
  • Brown rice has 8 times more selenium than beetroot. While brown rice has 5.8µg of selenium, beetroot has only 0.7µg.

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

Infographic

Brown rice vs Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +69.6%
Contains more CopperCopper +41.3%
Contains more ZincZinc +102.9%
Contains more PhosphorusPhosphorus +157.5%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +196%
Contains more SeleniumSelenium +728.6%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +277.9%
Contains more IronIron +42.9%

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B1Vitamin B1 +474.2%
Contains more Vitamin B2Vitamin B2 +72.5%
Contains more Vitamin B3Vitamin B3 +666.8%
Contains more Vitamin B5Vitamin B5 +145.2%
Contains more Vitamin B6Vitamin B6 +83.6%
Contains more CholineCholine +53.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.2µg

All nutrients comparison - raw data values

Nutrient Brown rice Beetroot DV% diff.
Manganese 0.974mg 0.329mg 28%
Folate 9µg 109µg 25%
Vitamin B3 2.561mg 0.334mg 14%
Vitamin B1 0.178mg 0.031mg 12%
Starch 24.79g 10%
Selenium 5.8µg 0.7µg 9%
Phosphorus 103mg 40mg 9%
Potassium 86mg 325mg 7%
Vitamin C 0mg 4.9mg 5%
Carbs 25.58g 9.56g 5%
Vitamin B5 0.38mg 0.155mg 5%
Fiber 1.6g 2.8g 5%
Vitamin B6 0.123mg 0.067mg 4%
Calories 123kcal 43kcal 4%
Magnesium 39mg 23mg 4%
Zinc 0.71mg 0.35mg 3%
Sodium 4mg 78mg 3%
Iron 0.56mg 0.8mg 3%
Copper 0.106mg 0.075mg 3%
Polyunsaturated fat 0.366g 0.06g 2%
Protein 2.74g 1.61g 2%
Vitamin B2 0.069mg 0.04mg 2%
Fats 0.97g 0.17g 1%
Monounsaturated fat 0.369g 0.032g 1%
Saturated fat 0.26g 0.027g 1%
Choline 9.2mg 6mg 1%
Calcium 3mg 16mg 1%
Vitamin E 0.17mg 0.04mg 1%
Net carbs 23.98g 6.76g N/A
Sugar 0.24g 6.76g N/A
Vitamin A 0µg 2µg 0%
Vitamin K 0.2µg 0.2µg 0%
Tryptophan 0.033mg 0.019mg 0%
Threonine 0.095mg 0.047mg 0%
Isoleucine 0.109mg 0.048mg 0%
Leucine 0.214mg 0.068mg 0%
Lysine 0.099mg 0.058mg 0%
Methionine 0.058mg 0.018mg 0%
Phenylalanine 0.133mg 0.046mg 0%
Valine 0.151mg 0.056mg 0%
Histidine 0.066mg 0.021mg 0%
Omega-3 - ALA 0.011g 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +70.2%
Contains more FatsFats +470.6%
Contains more CarbsCarbs +167.6%
Contains more WaterWater +24.6%
Contains more OtherOther +145.5%

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +1053.1%
Contains more Poly. FatPolyunsaturated fat +510%
Contains less Sat. FatSaturated fat -89.6%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.