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  6. Brown rice vs. Juice

Brown rice vs. Juice — In-Depth Nutrition Comparison

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What are the differences between brown rice and juice?

  • Brown rice is higher in manganese, phosphorus, selenium, copper, and magnesium, yet juice is higher in vitamin B6, vitamin B2, vitamin B1, vitamin C, and vitamin B3.
  • Brown rice's daily need coverage for manganese is 42% more.
  • The glycemic index of juice is lower.

We used Rice, brown, long-grain, cooked and Beverages, Orange juice drink types in this article.

Infographic

Brown rice vs Juice 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%
Juice
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +104.8%
Contains more IronIron +409.1%
Contains more CopperCopper +488.9%
Contains more ZincZinc +3450%
Contains more PhosphorusPhosphorus +2475%
Contains more ManganeseManganese +13814.3%
Contains more SeleniumSelenium +∞%
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.
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%
Juice
Juice
6
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B5Vitamin B5 +533.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +113.5%
Contains more Vitamin B2Vitamin B2 +523.2%
Contains more Vitamin B3Vitamin B3 +95.2%
Contains more Vitamin B6Vitamin B6 +306.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Juice DV% diff.
Manganese 0.974mg 0.007mg 42%
Vitamin B6 0.123mg 0.5mg 29%
Vitamin B2 0.069mg 0.43mg 28%
Vitamin B1 0.178mg 0.38mg 17%
Vitamin C 0mg 15mg 17%
Vitamin B3 2.561mg 5mg 15%
Phosphorus 103mg 4mg 14%
Selenium 5.8µg 0µg 11%
Copper 0.106mg 0.018mg 10%
Starch 24.79g 10%
Magnesium 39mg 3mg 9%
Vitamin B5 0.38mg 0.06mg 6%
Iron 0.56mg 0.11mg 6%
Fiber 1.6g 0.2g 6%
Zinc 0.71mg 0.02mg 6%
Protein 2.74g 0.2g 5%
Carbs 25.58g 13.41g 4%
Calories 123kcal 54kcal 3%
Polyunsaturated fat 0.366g 0.01g 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 0.02mg 1%
Fats 0.97g 0g 1%
Saturated fat 0.26g 0g 1%
Folate 9µg 4µg 1%
Monounsaturated fat 0.369g 0.01g 1%
Potassium 86mg 42mg 1%
Net carbs 23.98g 13.21g N/A
Calcium 3mg 2mg 0%
Sugar 0.24g 9.36g N/A
Sodium 4mg 2mg 0%
Vitamin A 0µg 2µg 0%
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
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
Juice
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more ProteinProtein +1270%
Contains more FatsFats +∞%
Contains more CarbsCarbs +90.8%
Contains more OtherOther +131.6%
Contains more WaterWater +22.7%

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
Juice
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
Contains more Mono. FatMonounsaturated fat +3590%
Contains more Poly. FatPolyunsaturated fat +3560%
Contains less Sat. FatSaturated fat -100%

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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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.