Brown rice vs. Dates — In-Depth Nutrition Comparison
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The main differences between brown rice and dates
- Brown rice is richer in manganese, vitamin B1, vitamin B3, phosphorus, and selenium, yet dates are richer in fiber, potassium, copper, and iron.
- Daily need coverage for manganese for brown rice is 31% higher.
- Brown rice contains 3 times more vitamin B1 than dates. Brown rice contains 0.178mg of vitamin B1, while dates contain 0.052mg.
- Dates have a lower glycemic index than brown rice.
Food types used in this article are Rice, brown, long-grain, cooked and Dates, deglet noor.
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 ZincZinc | +144.8% |
| Contains more PhosphorusPhosphorus | +66.1% |
| Contains more ManganeseManganese | +271.8% |
| Contains more SeleniumSelenium | +93.3% |
| Contains more MagnesiumMagnesium | +10.3% |
| Contains more CalciumCalcium | +1200% |
| Contains more PotassiumPotassium | +662.8% |
| Contains more IronIron | +82.1% |
| Contains more CopperCopper | +94.3% |
| Contains less SodiumSodium | -50% |
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 | +240% |
| Contains more Vitamin B1Vitamin B1 | +242.3% |
| Contains more Vitamin B3Vitamin B3 | +101% |
| Contains more CholineCholine | +46% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +55% |
| Contains more Vitamin B6Vitamin B6 | +34.1% |
| Contains more Vitamin KVitamin K | +1250% |
| Contains more FolateFolate | +111.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.974mg | 0.262mg | 31% |
| Fiber | 1.6g | 8g | 26% |
| Fructose | 0g | 19.56g | 24% |
| Potassium | 86mg | 656mg | 17% |
| Carbs | 25.58g | 75.03g | 16% |
| Vitamin B1 | 0.178mg | 0.052mg | 11% |
| Copper | 0.106mg | 0.206mg | 11% |
| Starch | 24.79g | 10% | |
| Calories | 123kcal | 282kcal | 8% |
| Vitamin B3 | 2.561mg | 1.274mg | 8% |
| Phosphorus | 103mg | 62mg | 6% |
| Iron | 0.56mg | 1.02mg | 6% |
| Selenium | 5.8µg | 3µg | 5% |
| Vitamin B5 | 0.38mg | 0.589mg | 4% |
| Zinc | 0.71mg | 0.29mg | 4% |
| Calcium | 3mg | 39mg | 4% |
| Folate | 9µg | 19µg | 3% |
| Vitamin B6 | 0.123mg | 0.165mg | 3% |
| Polyunsaturated fat | 0.366g | 0.019g | 2% |
| Vitamin K | 0.2µg | 2.7µg | 2% |
| Monounsaturated fat | 0.369g | 0.036g | 1% |
| Saturated fat | 0.26g | 0.032g | 1% |
| Choline | 9.2mg | 6.3mg | 1% |
| Protein | 2.74g | 2.45g | 1% |
| Fats | 0.97g | 0.39g | 1% |
| Vitamin E | 0.17mg | 0.05mg | 1% |
| Magnesium | 39mg | 43mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 23.98g | 67.03g | N/A |
| Sugar | 0.24g | 63.35g | N/A |
| Sodium | 4mg | 2mg | 0% |
| Vitamin B2 | 0.069mg | 0.066mg | 0% |
| Tryptophan | 0.033mg | 0.012mg | 0% |
| Threonine | 0.095mg | 0.043mg | 0% |
| Isoleucine | 0.109mg | 0.049mg | 0% |
| Leucine | 0.214mg | 0.084mg | 0% |
| Lysine | 0.099mg | 0.066mg | 0% |
| Methionine | 0.058mg | 0.022mg | 0% |
| Phenylalanine | 0.133mg | 0.05mg | 0% |
| Valine | 0.151mg | 0.071mg | 0% |
| Histidine | 0.066mg | 0.032mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
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:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +11.8% |
| Contains more FatsFats | +148.7% |
| Contains more WaterWater | +242.3% |
| Contains more CarbsCarbs | +193.3% |
| Contains more OtherOther | +263.6% |
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
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated fat | +925% |
| Contains more Poly. FatPolyunsaturated fat | +1826.3% |
| Contains less Sat. FatSaturated fat | -87.7% |
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:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +9833.3% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
