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  6. Brown rice vs. Sardines

Brown rice vs. Sardines — In-Depth Nutrition Comparison

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A recap on differences between brown rice and sardines

  • Brown rice is higher in manganese, yet sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, iron, and vitamin B3.
  • Sardines cover your daily vitamin B12 needs 373% more than brown rice.
  • Brown rice contains 9 times more manganese than sardines. While brown rice contains 0.974mg of manganese, sardines contain only 0.108mg.
  • The amount of sodium in brown rice is lower.
  • The glycemic index of sardines is lower.

Food varieties used in this article are Rice, brown, long-grain, cooked and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Brown rice vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +801.9%
Contains more CalciumCalcium +12633.3%
Contains more PotassiumPotassium +361.6%
Contains more IronIron +421.4%
Contains more CopperCopper +75.5%
Contains more ZincZinc +84.5%
Contains more PhosphorusPhosphorus +375.7%
Contains more SeleniumSelenium +808.6%
~equal in Magnesium ~39mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B1Vitamin B1 +122.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +229%
Contains more Vitamin B3Vitamin B3 +104.8%
Contains more Vitamin B5Vitamin B5 +68.9%
Contains more Vitamin B6Vitamin B6 +35.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +11.1%
Contains more CholineCholine +715.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Brown rice Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 5.8µg 52.7µg 85%
Phosphorus 103mg 490mg 55%
Cholesterol 0mg 142mg 47%
Protein 2.74g 24.62g 44%
Calcium 3mg 382mg 38%
Manganese 0.974mg 0.108mg 38%
Polyunsaturated fat 0.366g 5.148g 32%
Iron 0.56mg 2.92mg 30%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Vitamin B3 2.561mg 5.245mg 17%
Fats 0.97g 11.45g 16%
Sodium 4mg 307mg 13%
Vitamin E 0.17mg 2.04mg 12%
Choline 9.2mg 75mg 12%
Vitamin B2 0.069mg 0.227mg 12%
Starch 24.79g 10%
Copper 0.106mg 0.186mg 9%
Potassium 86mg 397mg 9%
Monounsaturated fat 0.369g 3.869g 9%
Carbs 25.58g 0g 9%
Vitamin B1 0.178mg 0.08mg 8%
Fiber 1.6g 0g 6%
Saturated fat 0.26g 1.528g 6%
Zinc 0.71mg 1.31mg 5%
Vitamin B5 0.38mg 0.642mg 5%
Calories 123kcal 208kcal 4%
Vitamin A 0µg 32µg 4%
Vitamin B6 0.123mg 0.167mg 3%
Vitamin K 0.2µg 2.6µg 2%
Net carbs 23.98g 0g N/A
Magnesium 39mg 39mg 0%
Sugar 0.24g 0g N/A
Folate 9µg 10µg 0%
Tryptophan 0.033mg 0.276mg 0%
Threonine 0.095mg 1.079mg 0%
Isoleucine 0.109mg 1.134mg 0%
Leucine 0.214mg 2.001mg 0%
Lysine 0.099mg 2.26mg 0%
Methionine 0.058mg 0.729mg 0%
Phenylalanine 0.133mg 0.961mg 0%
Valine 0.151mg 1.268mg 0%
Histidine 0.066mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A
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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.9%
Contains more ProteinProtein +798.5%
Contains more FatsFats +1080.4%
Contains more OtherOther +881.8%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -83%
Contains more Mono. FatMonounsaturated fat +948.5%
Contains more Poly. FatPolyunsaturated fat +1306.6%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.