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Brown rice vs. Cereal — In-Depth Nutrition Comparison

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A recap on differences between Brown rice and Cereal

  • Brown rice is higher in Manganese, yet Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C.
  • Cereal covers your daily Vitamin B1 needs 509% more than Brown rice.
  • The amount of Sodium in Brown rice is lower.

Food varieties used in this article are Rice, brown, long-grain, cooked and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Brown rice vs Cereal 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.
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%
Cereal
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +105.3%
Contains more PhosphorusPhosphorus +33.8%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +23.3%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +22.1%
Contains more IronIron +5982.1%
Contains more CopperCopper +29.2%
Contains more ZincZinc +970.4%
~equal in Selenium ~6.3µg

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%
Cereal
6
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 128% 168% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin E Vitamin E +112.5%
Contains more Vitamin B5Vitamin B5 +68.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3432.6%
Contains more Vitamin B2Vitamin B2 +5508.7%
Contains more Vitamin B3Vitamin B3 +1056.6%
Contains more Vitamin B6Vitamin B6 +4766.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more WaterWater +1759%
Contains more ProteinProtein +121.2%
Contains more FatsFats +11.3%
Contains more CarbsCarbs +239.5%
Contains more OtherOther +406.8%

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
Cereal
0
32% 25% 43%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated Fat +80.9%
~equal in Saturated Fat ~0.26g
~equal in Polyunsaturated fat ~0.354g

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
Cereal
4
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3958.3%
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 Cereal
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Cereal Opinion
Calories 123kcal 378kcal Cereal
Protein 2.74g 6.06g Cereal
Fats 0.97g 1.08g Cereal
Vitamin C 0mg 38.5mg Cereal
Net carbs 23.98g 85.45g Cereal
Carbs 25.58g 86.85g Cereal
Magnesium 39mg 19mg Brown rice
Calcium 3mg 10mg Cereal
Potassium 86mg 105mg Cereal
Iron 0.56mg 34.06mg Cereal
Sugar 0.24g 10.35g Brown rice
Fiber 1.6g 1.4g Brown rice
Copper 0.106mg 0.137mg Cereal
Zinc 0.71mg 7.6mg Cereal
Starch 24.79g Brown rice
Phosphorus 103mg 77mg Brown rice
Sodium 4mg 795mg Brown rice
Vitamin A 0IU 2792IU Cereal
Vitamin A RAE 0µg 814µg Cereal
Vitamin E 0.17mg 0.08mg Brown rice
Manganese 0.974mg 0.79mg Brown rice
Selenium 5.8µg 6.3µg Cereal
Vitamin B1 0.178mg 6.288mg Cereal
Vitamin B2 0.069mg 3.87mg Cereal
Vitamin B3 2.561mg 29.62mg Cereal
Vitamin B5 0.38mg 0.226mg Brown rice
Vitamin B6 0.123mg 5.986mg Cereal
Vitamin K 0.2µg 0µg Brown rice
Folate 9µg Brown rice
Choline 9.2mg Brown rice
Saturated Fat 0.26g 0.26g
Monounsaturated Fat 0.369g 0.204g Brown rice
Polyunsaturated fat 0.366g 0.354g Brown rice
Tryptophan 0.033mg 0.066mg Cereal
Threonine 0.095mg 0.241mg Cereal
Isoleucine 0.109mg 0.26mg Cereal
Leucine 0.214mg 0.767mg Cereal
Lysine 0.099mg 0.113mg Cereal
Methionine 0.058mg 0.13mg Cereal
Phenylalanine 0.133mg 0.365mg Cereal
Valine 0.151mg 0.344mg Cereal
Histidine 0.066mg 0.162mg Cereal
Fructose 0g 0.26g Cereal
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 Cereal
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
363%
Cereal
Minerals Daily Need Coverage Score
32%
Brown rice
183%
Cereal

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $2)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 10.11g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 791mg)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 3)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.26 g)
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

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.