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  6. Brown rice vs. Crouton

Brown rice vs. Crouton — In-Depth Nutrition Comparison

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How are brown rice and crouton different?

  • Brown rice is higher in manganese and vitamin B6; however, crouton is richer in selenium, iron, vitamin B1, folate, vitamin B3, vitamin B2, and fiber.
  • Daily need coverage for selenium for crouton is 58% higher.
  • Brown rice contains 5 times more vitamin B6 than crouton. While brown rice contains 0.123mg of vitamin B6, crouton contains only 0.026mg.
  • Brown rice has less sodium.

Rice, brown, long-grain, cooked and Croutons, plain are the varieties used in this article.

Infographic

Brown rice vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +25.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +94.8%
Contains more CalciumCalcium +2433.3%
Contains more PotassiumPotassium +44.2%
Contains more IronIron +628.6%
Contains more CopperCopper +53.8%
Contains more ZincZinc +25.4%
Contains more PhosphorusPhosphorus +11.7%
Contains more SeleniumSelenium +546.6%

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +373.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +294.2%
Contains more Vitamin B3Vitamin B3 +112.4%
Contains more Vitamin B5Vitamin B5 +12.9%
Contains more FolateFolate +1366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Crouton DV% diff.
Selenium 5.8µg 37.5µg 58%
Iron 0.56mg 4.08mg 44%
Vitamin B1 0.178mg 0.623mg 37%
Folate 9µg 132µg 31%
Sodium 4mg 698mg 30%
Manganese 0.974mg 0.5mg 21%
Vitamin B3 2.561mg 5.439mg 18%
Protein 2.74g 11.9g 18%
Vitamin B2 0.069mg 0.272mg 16%
Carbs 25.58g 73.5g 16%
Calories 123kcal 407kcal 14%
Fiber 1.6g 5.1g 14%
Starch 24.79g 10%
Fats 0.97g 6.6g 9%
Vitamin B6 0.123mg 0.026mg 7%
Monounsaturated fat 0.369g 3.059g 7%
Calcium 3mg 76mg 7%
Copper 0.106mg 0.163mg 6%
Polyunsaturated fat 0.366g 1.273g 6%
Saturated fat 0.26g 1.51g 6%
Zinc 0.71mg 0.89mg 2%
Choline 9.2mg 2%
Magnesium 39mg 31mg 2%
Phosphorus 103mg 115mg 2%
Vitamin B5 0.38mg 0.429mg 1%
Potassium 86mg 124mg 1%
Vitamin E 0.17mg 1%
Net carbs 23.98g 68.4g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0.14mg 0%
Threonine 0.095mg 0.337mg 0%
Isoleucine 0.109mg 0.456mg 0%
Leucine 0.214mg 0.832mg 0%
Lysine 0.099mg 0.278mg 0%
Methionine 0.058mg 0.211mg 0%
Phenylalanine 0.133mg 0.586mg 0%
Valine 0.151mg 0.514mg 0%
Histidine 0.066mg 0.255mg 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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more WaterWater +1177.6%
Contains more ProteinProtein +334.3%
Contains more FatsFats +580.4%
Contains more CarbsCarbs +187.3%
Contains more OtherOther +468.2%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -82.8%
Contains more Mono. FatMonounsaturated fat +729%
Contains more Poly. FatPolyunsaturated fat +247.8%

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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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.