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  6. Brown rice vs. Chicken meat

Brown rice vs. Chicken meat — In-Depth Nutrition Comparison

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What are the main differences between brown rice and chicken meat?

  • Brown rice is richer in manganese, while chicken meat is higher in vitamin B3, selenium, vitamin B6, vitamin B5, vitamin B12, phosphorus, and zinc.
  • Brown rice's daily need coverage for manganese is 41% higher.
  • Brown rice is lower in saturated fat.
  • Brown rice has a higher glycemic index (66) than chicken meat (0).

We used Rice, brown, long-grain, cooked and Chicken, broilers or fryers, meat and skin, cooked, roasted types in this comparison.

Infographic

Brown rice vs Chicken meat 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% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +69.6%
Contains more CopperCopper +60.6%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +4770%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +125%
Contains more ZincZinc +173.2%
Contains more PhosphorusPhosphorus +76.7%
Contains more SeleniumSelenium +312.1%

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 0% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin B1Vitamin B1 +182.5%
Contains more FolateFolate +80%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +58.8%
Contains more Vitamin B2Vitamin B2 +143.5%
Contains more Vitamin B3Vitamin B3 +231.4%
Contains more Vitamin B5Vitamin B5 +171.1%
Contains more Vitamin B6Vitamin B6 +225.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1100%
Contains more CholineCholine +616.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.2%
Contains more OtherOther +-225.7%
Contains more ProteinProtein +896.4%
Contains more FatsFats +1302.1%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +1347.2%
Contains more Poly. FatPolyunsaturated fat +711.5%

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 Chicken meat
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Brown rice Chicken meat DV% diff.
Protein 2.74g 27.3g 49%
Manganese 0.974mg 0.02mg 41%
Vitamin B3 2.561mg 8.487mg 37%
Selenium 5.8µg 23.9µg 33%
Cholesterol 0mg 88mg 29%
Vitamin B6 0.123mg 0.4mg 21%
Fats 0.97g 13.6g 19%
Polyunsaturated fat 0.366g 2.97g 17%
Saturated fat 0.26g 3.79g 16%
Vitamin B12 0µg 0.3µg 13%
Vitamin B5 0.38mg 1.03mg 13%
Monounsaturated fat 0.369g 5.34g 12%
Zinc 0.71mg 1.94mg 11%
Phosphorus 103mg 182mg 11%
Choline 9.2mg 65.9mg 10%
Starch 24.79g 10%
Vitamin B1 0.178mg 0.063mg 10%
Carbs 25.58g 0g 9%
Iron 0.56mg 1.26mg 9%
Vitamin B2 0.069mg 0.168mg 8%
Calories 123kcal 239kcal 6%
Fiber 1.6g 0g 6%
Vitamin A 0µg 48µg 5%
Copper 0.106mg 0.066mg 4%
Potassium 86mg 223mg 4%
Magnesium 39mg 23mg 4%
Sodium 4mg 82mg 3%
Vitamin K 0.2µg 2.4µg 2%
Vitamin E 0.17mg 0.27mg 1%
Folate 9µg 5µg 1%
Calcium 3mg 15mg 1%
Net carbs 23.98g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.24g 0g N/A
Tryptophan 0.033mg 0.305mg 0%
Threonine 0.095mg 1.128mg 0%
Isoleucine 0.109mg 1.362mg 0%
Leucine 0.214mg 1.986mg 0%
Lysine 0.099mg 2.223mg 0%
Methionine 0.058mg 0.726mg 0%
Phenylalanine 0.133mg 1.061mg 0%
Valine 0.151mg 1.325mg 0%
Histidine 0.066mg 0.802mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Chicken meat
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
36%
Chicken meat
Minerals Daily Need Coverage Score
32%
Brown rice
38%
Chicken meat

Comparison summary

Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 66)
Which food is cheaper?
Chicken meat
Chicken meat is cheaper (difference - $1)
Which food is richer in minerals?
Chicken meat
Chicken meat is relatively richer in minerals
Which food is richer in vitamins?
Chicken meat
Chicken meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 78mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 3.53g)

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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.