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  6. Brown rice vs. Olive oil

Brown rice vs. Olive oil — In-Depth Nutrition Comparison

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Significant differences between brown rice and olive oil

  • Brown rice has more manganese, vitamin B3, vitamin B1, phosphorus, copper, selenium, and vitamin B6; however, olive oil is richer in vitamin E and vitamin K.
  • Olive oil covers your daily vitamin E needs 95% more than brown rice.
  • Brown rice contains less saturated fat.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of olive oil is 0.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Oil, olive, salad or cooking.

Infographic

Brown rice vs Olive oil 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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +8500%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -50%
~equal in Iron ~0.56mg

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% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2966.7%
Contains more Vitamin EVitamin E +8341.2%
Contains more Vitamin KVitamin K +30000%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Olive oil DV% diff.
Monounsaturated fat 0.369g 72.961g 181%
Fats 0.97g 100g 152%
Vitamin E 0.17mg 14.35mg 95%
Polyunsaturated fat 0.366g 10.523g 68%
Saturated fat 0.26g 13.808g 62%
Vitamin K 0.2µg 60.2µg 50%
Manganese 0.974mg 0mg 42%
Calories 123kcal 884kcal 38%
Vitamin B3 2.561mg 0mg 16%
Phosphorus 103mg 0mg 15%
Vitamin B1 0.178mg 0mg 15%
Copper 0.106mg 0mg 12%
Selenium 5.8µg 0µg 11%
Starch 24.79g 10%
Vitamin B6 0.123mg 0mg 9%
Magnesium 39mg 0mg 9%
Carbs 25.58g 0g 9%
Vitamin B5 0.38mg 0mg 8%
Zinc 0.71mg 0mg 6%
Fiber 1.6g 0g 6%
Vitamin B2 0.069mg 0mg 5%
Protein 2.74g 0g 5%
Potassium 86mg 1mg 3%
Folate 9µg 0µg 2%
Choline 9.2mg 0.3mg 2%
Net carbs 23.98g 0g N/A
Calcium 3mg 1mg 0%
Iron 0.56mg 0.56mg 0%
Sugar 0.24g 0g N/A
Sodium 4mg 2mg 0%
Tryptophan 0.033mg 0mg 0%
Threonine 0.095mg 0mg 0%
Isoleucine 0.109mg 0mg 0%
Leucine 0.214mg 0mg 0%
Lysine 0.099mg 0mg 0%
Methionine 0.058mg 0mg 0%
Phenylalanine 0.133mg 0mg 0%
Valine 0.151mg 0mg 0%
Histidine 0.066mg 0mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +10209.3%

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
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +19672.6%
Contains more Poly. FatPolyunsaturated fat +2775.1%

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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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.