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

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What are the differences between brown rice and duck meat?

Brown rice is higher in manganese, yet duck meat is higher in iron, selenium, vitamin B2, vitamin B5, vitamin B3, copper, and vitamin B12.
Duck meat's daily need coverage for saturated fat is 47% more.
Brown rice has 51 times more manganese than duck meat. While brown rice has 0.974mg of manganese, duck meat has only 0.019mg.
The amount of saturated fat in brown rice is lower.
The glycemic index of duck meat is lower.

We used Rice, brown, long-grain, cooked and Duck, domesticated, meat, and skin, cooked, roasted types in this article.

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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.

Brown rice

Duck meat

Contains more MagnesiumMagnesium	+143.8%
Contains less SodiumSodium	-93.2%
Contains more ManganeseManganese	+5026.3%

Contains more CalciumCalcium	+266.7%
Contains more PotassiumPotassium	+137.2%
Contains more IronIron	+382.1%
Contains more CopperCopper	+114.2%
Contains more ZincZinc	+162%
Contains more PhosphorusPhosphorus	+51.5%
Contains more SeleniumSelenium	+244.8%

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.

Brown rice

Duck meat

Contains more FolateFolate

+50%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+311.8%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+289.9%
Contains more Vitamin B3Vitamin B3	+88.4%
Contains more Vitamin B5Vitamin B5	+188.9%
Contains more Vitamin B6Vitamin B6	+46.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+2450%
Contains more CholineCholine	+447.8%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.174mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.26g	9.67g	43%
Fats	0.97g	28.35g	42%
Manganese	0.974mg	0.019mg	42%
Protein	2.74g	18.99g	33%
Monounsaturated fat	0.369g	12.9g	31%
Cholesterol	0mg	84mg	28%
Iron	0.56mg	2.7mg	27%
Selenium	5.8µg	20µg	26%
Polyunsaturated fat	0.366g	3.65g	22%
Vitamin B2	0.069mg	0.269mg	15%
Vitamin B5	0.38mg	1.098mg	14%
Vitamin B3	2.561mg	4.825mg	14%
Vitamin B12	0µg	0.3µg	13%
Copper	0.106mg	0.227mg	13%
Calories	123kcal	337kcal	11%
Starch	24.79g		10%
Zinc	0.71mg	1.86mg	10%
Carbs	25.58g	0g	9%
Phosphorus	103mg	156mg	8%
Vitamin A	0µg	63µg	7%
Choline	9.2mg	50.4mg	7%
Fiber	1.6g	0g	6%
Magnesium	39mg	16mg	5%
Vitamin B6	0.123mg	0.18mg	4%
Vitamin E	0.17mg	0.7mg	4%
Vitamin K	0.2µg	5.1µg	4%
Potassium	86mg	204mg	3%
Sodium	4mg	59mg	2%
Folate	9µg	6µg	1%
Vitamin D	0µg	0.1µg	1%
Calcium	3mg	11mg	1%
Net carbs	23.98g	0g	N/A
Vitamin D	0IU	3IU	0%
Sugar	0.24g	0g	N/A
Vitamin B1	0.178mg	0.174mg	0%
Tryptophan	0.033mg	0.232mg	0%
Threonine	0.095mg	0.773mg	0%
Isoleucine	0.109mg	0.872mg	0%
Leucine	0.214mg	1.465mg	0%
Lysine	0.099mg	1.486mg	0%
Methionine	0.058mg	0.475mg	0%
Phenylalanine	0.133mg	0.752mg	0%
Valine	0.151mg	0.938mg	0%
Histidine	0.066mg	0.462mg	0%
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A