Brown rice vs. Sea bass — In-Depth Nutrition Comparison

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A recap on differences between brown rice and sea bass

Brown rice is higher in manganese and copper, yet sea bass is higher in vitamin B12, selenium, phosphorus, vitamin B6, vitamin B5, potassium, and iron.
Sea bass covers your daily vitamin B12 needs 184% more than brown rice.
Brown rice contains 51 times more manganese than sea bass. While brown rice contains 0.974mg of manganese, sea bass contains only 0.019mg.
The glycemic index of sea bass is lower.

Food varieties used in this article are Rice, brown, long-grain, cooked and Fish, bass, striped, cooked, dry heat.

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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

Sea bass

Contains more CopperCopper	+165%
Contains more ZincZinc	+39.2%
Contains less SodiumSodium	-95.5%
Contains more ManganeseManganese	+5026.3%

Contains more MagnesiumMagnesium	+30.8%
Contains more CalciumCalcium	+533.3%
Contains more PotassiumPotassium	+281.4%
Contains more IronIron	+92.9%
Contains more PhosphorusPhosphorus	+146.6%
Contains more SeleniumSelenium	+706.9%

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

Sea bass

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+54.8%
Contains more Vitamin B2Vitamin B2	+86.5%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+127.6%
Contains more Vitamin B6Vitamin B6	+181.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+11.1%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~2.558mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	4.41µg	184%
Selenium	5.8µg	46.8µg	75%
Manganese	0.974mg	0.019mg	42%
Protein	2.74g	22.73g	40%
Cholesterol	0mg	103mg	34%
Phosphorus	103mg	254mg	22%
Vitamin B6	0.123mg	0.346mg	17%
Starch	24.79g		10%
Vitamin B5	0.38mg	0.865mg	10%
Carbs	25.58g	0g	9%
Potassium	86mg	328mg	7%
Iron	0.56mg	1.08mg	7%
Copper	0.106mg	0.04mg	7%
Fiber	1.6g	0g	6%
Vitamin B1	0.178mg	0.115mg	5%
Polyunsaturated fat	0.366g	1.005g	4%
Sodium	4mg	88mg	4%
Magnesium	39mg	51mg	3%
Vitamin A	0µg	31µg	3%
Fats	0.97g	2.99g	3%
Vitamin B2	0.069mg	0.037mg	2%
Choline	9.2mg		2%
Saturated fat	0.26g	0.65g	2%
Zinc	0.71mg	0.51mg	2%
Calcium	3mg	19mg	2%
Vitamin E	0.17mg		1%
Monounsaturated fat	0.369g	0.846g	1%
Calories	123kcal	124kcal	0%
Net carbs	23.98g	0g	N/A
Sugar	0.24g		N/A
Vitamin B3	2.561mg	2.558mg	0%
Vitamin K	0.2µg		0%
Folate	9µg	10µg	0%
Tryptophan	0.033mg	0.255mg	0%
Threonine	0.095mg	0.997mg	0%
Isoleucine	0.109mg	1.047mg	0%
Leucine	0.214mg	1.848mg	0%
Lysine	0.099mg	2.088mg	0%
Methionine	0.058mg	0.673mg	0%
Phenylalanine	0.133mg	0.887mg	0%
Valine	0.151mg	1.171mg	0%
Histidine	0.066mg	0.669mg	0%
Omega-3 - EPA	0g	0.217g	N/A
Omega-3 - DHA	0g	0.75g	N/A
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A