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  6. Brown rice vs. Crackers

Brown rice vs. Crackers — In-Depth Nutrition Comparison

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What are the main differences between brown rice and crackers?

  • Brown rice is richer in manganese, while crackers are higher in vitamin K, iron, vitamin B2, folate, phosphorus, vitamin B1, and vitamin E.
  • Crackers' daily need coverage for vitamin K is 58% higher.
  • Crackers have 2 times less manganese than brown rice. Brown rice has 0.974mg of manganese, while crackers have 0.491mg.
  • Brown rice is lower in saturated fat.

We used Rice, brown, long-grain, cooked and Crackers, standard snack-type, regular types in this comparison.

Infographic

Brown rice vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +116.7%
Contains more ZincZinc +44.9%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +98.4%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +37.2%
Contains more IronIron +619.6%
Contains more PhosphorusPhosphorus +140.8%
Contains more SeleniumSelenium +15.5%
~equal in Copper ~0.104mg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin B6Vitamin B6 +95.2%
Contains more Vitamin EVitamin E +1682.4%
Contains more Vitamin B1Vitamin B1 +133.7%
Contains more Vitamin B2Vitamin B2 +560.9%
Contains more Vitamin B3Vitamin B3 +69.9%
Contains more Vitamin KVitamin K +34550%
Contains more FolateFolate +922.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.417mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.6mg

All nutrients comparison - raw data values

Nutrient Brown rice Crackers DV% diff.
Polyunsaturated fat 0.366g 13.137g 85%
Vitamin K 0.2µg 69.3µg 58%
Iron 0.56mg 4.03mg 43%
Fats 0.97g 26.43g 39%
Sodium 4mg 726mg 31%
Vitamin B2 0.069mg 0.456mg 30%
Saturated fat 0.26g 5.562g 24%
Folate 9µg 92µg 21%
Phosphorus 103mg 248mg 21%
Manganese 0.974mg 0.491mg 21%
Vitamin B1 0.178mg 0.416mg 20%
Vitamin E 0.17mg 3.03mg 19%
Calories 123kcal 510kcal 19%
Monounsaturated fat 0.369g 6.553g 15%
Calcium 3mg 120mg 12%
Carbs 25.58g 61.3g 12%
Vitamin B3 2.561mg 4.352mg 11%
Starch 24.79g 49.69g 10%
Protein 2.74g 6.64g 8%
Vitamin B6 0.123mg 0.063mg 5%
Magnesium 39mg 18mg 5%
Fiber 1.6g 2.3g 3%
Selenium 5.8µg 6.7µg 2%
Zinc 0.71mg 0.49mg 2%
Vitamin B5 0.38mg 0.417mg 1%
Potassium 86mg 118mg 1%
Net carbs 23.98g 59g N/A
Sugar 0.24g 8.18g N/A
Copper 0.106mg 0.104mg 0%
Trans fat 0g 1.076g N/A
Choline 9.2mg 9.6mg 0%
Tryptophan 0.033mg 0.084mg 0%
Threonine 0.095mg 0.193mg 0%
Isoleucine 0.109mg 0.246mg 0%
Leucine 0.214mg 0.471mg 0%
Lysine 0.099mg 0.103mg 0%
Methionine 0.058mg 0.112mg 0%
Phenylalanine 0.133mg 0.331mg 0%
Valine 0.151mg 0.294mg 0%
Histidine 0.066mg 0.145mg 0%
Fructose 0g 0.29g 0%
Omega-3 - ALA 0.011g 1.485g N/A
Omega-6 - Gamma-linoleic acid 0g 0.062g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 0.355g 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2137.9%
Contains more ProteinProtein +142.3%
Contains more FatsFats +2624.7%
Contains more CarbsCarbs +139.6%
Contains more OtherOther +465.9%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +1675.9%
Contains more Poly. FatPolyunsaturated fat +3489.3%

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
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more StarchStarch +100.4%
Contains more SucroseSucrose +2795.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.