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  6. Brown rice vs. Buttermilk

Brown rice vs. Buttermilk — In-Depth Nutrition Comparison

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A recap on differences between brown rice and buttermilk

  • Brown rice is higher in manganese, vitamin B3, vitamin B1, copper, selenium, vitamin B6, and magnesium, yet buttermilk is higher in calcium and vitamin B12.
  • Brown rice covers your daily manganese needs 42% more than buttermilk.
  • Brown rice contains 44 times more vitamin B3 than buttermilk. While brown rice contains 2.561mg of vitamin B3, buttermilk contains only 0.058mg.
  • The amount of sodium in brown rice is lower.

Food varieties used in this article are Rice, brown, long-grain, cooked and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Brown rice vs Buttermilk 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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +254.5%
Contains more IronIron +1020%
Contains more CopperCopper +863.6%
Contains more ZincZinc +69%
Contains more PhosphorusPhosphorus +15.7%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +48600%
Contains more SeleniumSelenium +190%
Contains more CalciumCalcium +3766.7%
Contains more PotassiumPotassium +75.6%

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin B1Vitamin B1 +423.5%
Contains more Vitamin B3Vitamin B3 +4315.5%
Contains more Vitamin B5Vitamin B5 +38.2%
Contains more Vitamin B6Vitamin B6 +261.8%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +80%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +123.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +92.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Buttermilk DV% diff.
Manganese 0.974mg 0.002mg 42%
Vitamin B3 2.561mg 0.058mg 16%
Vitamin B1 0.178mg 0.034mg 12%
Calcium 3mg 116mg 11%
Copper 0.106mg 0.011mg 11%
Starch 24.79g 10%
Vitamin B12 0µg 0.22µg 9%
Sodium 4mg 190mg 8%
Vitamin B6 0.123mg 0.034mg 7%
Carbs 25.58g 4.79g 7%
Vitamin B2 0.069mg 0.154mg 7%
Selenium 5.8µg 2µg 7%
Magnesium 39mg 11mg 7%
Iron 0.56mg 0.05mg 6%
Fiber 1.6g 0g 6%
Calories 123kcal 40kcal 4%
Zinc 0.71mg 0.42mg 3%
Vitamin B5 0.38mg 0.275mg 2%
Polyunsaturated fat 0.366g 0.033g 2%
Phosphorus 103mg 89mg 2%
Choline 9.2mg 17.7mg 2%
Vitamin A 0µg 14µg 2%
Potassium 86mg 151mg 2%
Protein 2.74g 3.31g 1%
Cholesterol 0mg 4mg 1%
Vitamin E 0.17mg 0.05mg 1%
Vitamin C 0mg 1mg 1%
Folate 9µg 5µg 1%
Saturated fat 0.26g 0.548g 1%
Fats 0.97g 0.88g 0%
Net carbs 23.98g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 0.24g 4.79g N/A
Vitamin K 0.2µg 0.1µg 0%
Monounsaturated fat 0.369g 0.254g 0%
Tryptophan 0.033mg 0.042mg 0%
Threonine 0.095mg 0.141mg 0%
Isoleucine 0.109mg 0.171mg 0%
Leucine 0.214mg 0.313mg 0%
Lysine 0.099mg 0.277mg 0%
Methionine 0.058mg 0.087mg 0%
Phenylalanine 0.133mg 0.171mg 0%
Valine 0.151mg 0.217mg 0%
Histidine 0.066mg 0.1mg 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
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more CarbsCarbs +434%
Contains more ProteinProtein +20.8%
Contains more WaterWater +28.3%
Contains more OtherOther +102.3%
~equal in Fats ~0.88g

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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -52.6%
Contains more Mono. FatMonounsaturated fat +45.3%
Contains more Poly. FatPolyunsaturated fat +1009.1%

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.