Brown rice vs. Asparagus — In-Depth Nutrition Comparison
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How are brown rice and asparagus different?
- Brown rice is richer in manganese, vitamin B3, phosphorus, and selenium, while asparagus is higher in vitamin K, iron, vitamin A, folate, copper, and vitamin E.
- Brown rice covers your daily need for manganese, 35% more than asparagus.
- Brown rice contains 3 times more vitamin B3 than asparagus. Brown rice contains 2.561mg of vitamin B3, while asparagus contains 0.978mg.
- Brown rice has a higher glycemic index (66) than asparagus (32).
Rice, brown, long-grain, cooked and Asparagus, raw types were used in this article.
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 MagnesiumMagnesium | +178.6% |
| Contains more ZincZinc | +31.5% |
| Contains more PhosphorusPhosphorus | +98.1% |
| Contains more ManganeseManganese | +516.5% |
| Contains more SeleniumSelenium | +152.2% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +134.9% |
| Contains more IronIron | +282.1% |
| Contains more CopperCopper | +78.3% |
| 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 B1Vitamin B1 | +24.5% |
| Contains more Vitamin B3Vitamin B3 | +161.9% |
| Contains more Vitamin B5Vitamin B5 | +38.7% |
| Contains more Vitamin B6Vitamin B6 | +35.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +564.7% |
| Contains more Vitamin B2Vitamin B2 | +104.3% |
| Contains more Vitamin KVitamin K | +20700% |
| Contains more FolateFolate | +477.8% |
| Contains more CholineCholine | +73.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.974mg | 0.158mg | 35% |
| Vitamin K | 0.2µg | 41.6µg | 35% |
| Iron | 0.56mg | 2.14mg | 20% |
| Folate | 9µg | 52µg | 11% |
| Starch | 24.79g | 10% | |
| Vitamin B3 | 2.561mg | 0.978mg | 10% |
| Copper | 0.106mg | 0.189mg | 9% |
| Carbs | 25.58g | 3.88g | 7% |
| Phosphorus | 103mg | 52mg | 7% |
| Vitamin B2 | 0.069mg | 0.141mg | 6% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Magnesium | 39mg | 14mg | 6% |
| Selenium | 5.8µg | 2.3µg | 6% |
| Vitamin E | 0.17mg | 1.13mg | 6% |
| Calories | 123kcal | 20kcal | 5% |
| Vitamin A | 0µg | 38µg | 4% |
| Potassium | 86mg | 202mg | 3% |
| Vitamin B1 | 0.178mg | 0.143mg | 3% |
| Zinc | 0.71mg | 0.54mg | 2% |
| Fiber | 1.6g | 2.1g | 2% |
| Polyunsaturated fat | 0.366g | 0.05g | 2% |
| Calcium | 3mg | 24mg | 2% |
| Vitamin B5 | 0.38mg | 0.274mg | 2% |
| Vitamin B6 | 0.123mg | 0.091mg | 2% |
| Choline | 9.2mg | 16mg | 1% |
| Fructose | 0g | 1g | 1% |
| Monounsaturated fat | 0.369g | 0g | 1% |
| Saturated fat | 0.26g | 0.04g | 1% |
| Fats | 0.97g | 0.12g | 1% |
| Protein | 2.74g | 2.2g | 1% |
| Net carbs | 23.98g | 1.78g | N/A |
| Sugar | 0.24g | 1.88g | N/A |
| Sodium | 4mg | 2mg | 0% |
| Tryptophan | 0.033mg | 0.027mg | 0% |
| Threonine | 0.095mg | 0.084mg | 0% |
| Isoleucine | 0.109mg | 0.075mg | 0% |
| Leucine | 0.214mg | 0.128mg | 0% |
| Lysine | 0.099mg | 0.104mg | 0% |
| Methionine | 0.058mg | 0.031mg | 0% |
| Phenylalanine | 0.133mg | 0.075mg | 0% |
| Valine | 0.151mg | 0.115mg | 0% |
| Histidine | 0.066mg | 0.049mg | 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:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
| Contains more ProteinProtein | +24.5% |
| Contains more FatsFats | +708.3% |
| Contains more CarbsCarbs | +559.3% |
| Contains more WaterWater | +32.7% |
| Contains more OtherOther | +31.8% |
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
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +632% |
| Contains less Sat. FatSaturated fat | -84.6% |
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:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Sucrose
~0.23g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
