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, 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
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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 | +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% |
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 | +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
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:
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
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
0.26 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
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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.
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| Lower in Cholesterol |
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| Lower in price |
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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 Glycemic Index |
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| Lower in Saturated Fat | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 123kcal | 378kcal |
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| Protein | 2.74g | 6.06g |
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| Fats | 0.97g | 1.08g |
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| Vitamin C | 0mg | 38.5mg |
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| Net carbs | 23.98g | 85.45g |
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| Carbs | 25.58g | 86.85g |
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| Magnesium | 39mg | 19mg |
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| Calcium | 3mg | 10mg |
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| Potassium | 86mg | 105mg |
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| Iron | 0.56mg | 34.06mg |
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| Sugar | 0.24g | 10.35g |
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| Fiber | 1.6g | 1.4g |
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| Copper | 0.106mg | 0.137mg |
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| Zinc | 0.71mg | 7.6mg |
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| Starch | 24.79g |
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| Phosphorus | 103mg | 77mg |
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| Sodium | 4mg | 795mg |
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| Vitamin A | 0IU | 2792IU |
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| Vitamin A | 0µg | 814µg |
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| Vitamin E | 0.17mg | 0.08mg |
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| Manganese | 0.974mg | 0.79mg |
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| Selenium | 5.8µg | 6.3µg |
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| Vitamin B1 | 0.178mg | 6.288mg |
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| Vitamin B2 | 0.069mg | 3.87mg |
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| Vitamin B3 | 2.561mg | 29.62mg |
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| Vitamin B5 | 0.38mg | 0.226mg |
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| Vitamin B6 | 0.123mg | 5.986mg |
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| Vitamin K | 0.2µg | 0µg |
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| Folate | 9µg |
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| Choline | 9.2mg |
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| Saturated Fat | 0.26g | 0.26g | |
| Monounsaturated Fat | 0.369g | 0.204g |
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| Polyunsaturated fat | 0.366g | 0.354g |
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| Tryptophan | 0.033mg | 0.066mg |
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| Threonine | 0.095mg | 0.241mg |
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| Isoleucine | 0.109mg | 0.26mg |
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| Leucine | 0.214mg | 0.767mg |
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| Lysine | 0.099mg | 0.113mg |
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| Methionine | 0.058mg | 0.13mg |
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| Phenylalanine | 0.133mg | 0.365mg |
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| Valine | 0.151mg | 0.344mg |
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| Histidine | 0.066mg | 0.162mg |
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| Fructose | 0g | 0.26g |
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| Omega-3 - ALA | 0.011g |
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| Omega-6 - Linoleic acid | 0.355g |
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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%
363%
Minerals Daily Need Coverage Score
32%
183%
Comparison summary
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal is cheaper (difference - $2)
Which food is richer in minerals?
Cereal is relatively richer in minerals
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 10.11g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 791mg)
Which food is lower in glycemic index?
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.