Brown rice vs. Kiwi — In-Depth Nutrition Comparison
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A recap on differences between brown rice and kiwi
- Brown rice is higher in manganese, vitamin B3, vitamin B1, selenium, and phosphorus, yet kiwi is higher in vitamin C, vitamin K, vitamin E, potassium, and fiber.
- Kiwi covers your daily vitamin C needs 103% more than brown rice.
- Brown rice contains 29 times more selenium than kiwi. While brown rice contains 5.8µg of selenium, kiwi contains only 0.2µg.
Food varieties used in this article are Rice, brown, long-grain, cooked and Kiwifruit, green, raw.
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 | +129.4% |
| Contains more IronIron | +80.6% |
| Contains more ZincZinc | +407.1% |
| Contains more PhosphorusPhosphorus | +202.9% |
| Contains more ManganeseManganese | +893.9% |
| Contains more SeleniumSelenium | +2800% |
| Contains more CalciumCalcium | +1033.3% |
| Contains more PotassiumPotassium | +262.8% |
| Contains more CopperCopper | +22.6% |
| Contains less SodiumSodium | -25% |
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 | +559.3% |
| Contains more Vitamin B2Vitamin B2 | +176% |
| Contains more Vitamin B3Vitamin B3 | +651% |
| Contains more Vitamin B5Vitamin B5 | +107.7% |
| Contains more Vitamin B6Vitamin B6 | +95.2% |
| Contains more CholineCholine | +17.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +758.8% |
| Contains more Vitamin KVitamin K | +20050% |
| Contains more FolateFolate | +177.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 92.7mg | 103% |
| Manganese | 0.974mg | 0.098mg | 38% |
| Vitamin K | 0.2µg | 40.3µg | 33% |
| Vitamin B3 | 2.561mg | 0.341mg | 14% |
| Vitamin B1 | 0.178mg | 0.027mg | 13% |
| Phosphorus | 103mg | 34mg | 10% |
| Selenium | 5.8µg | 0.2µg | 10% |
| Starch | 24.79g | 0g | 10% |
| Vitamin E | 0.17mg | 1.46mg | 9% |
| Potassium | 86mg | 312mg | 7% |
| Fiber | 1.6g | 3g | 6% |
| Fructose | 0g | 4.35g | 5% |
| Magnesium | 39mg | 17mg | 5% |
| Vitamin B6 | 0.123mg | 0.063mg | 5% |
| Zinc | 0.71mg | 0.14mg | 5% |
| Vitamin B5 | 0.38mg | 0.183mg | 4% |
| Folate | 9µg | 25µg | 4% |
| Carbs | 25.58g | 14.66g | 4% |
| Protein | 2.74g | 1.14g | 3% |
| Calories | 123kcal | 61kcal | 3% |
| Vitamin B2 | 0.069mg | 0.025mg | 3% |
| Copper | 0.106mg | 0.13mg | 3% |
| Iron | 0.56mg | 0.31mg | 3% |
| Calcium | 3mg | 34mg | 3% |
| Fats | 0.97g | 0.52g | 1% |
| Saturated fat | 0.26g | 0.029g | 1% |
| Monounsaturated fat | 0.369g | 0.047g | 1% |
| Polyunsaturated fat | 0.366g | 0.287g | 1% |
| Net carbs | 23.98g | 11.66g | N/A |
| Sugar | 0.24g | 8.99g | N/A |
| Sodium | 4mg | 3mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Choline | 9.2mg | 7.8mg | 0% |
| Tryptophan | 0.033mg | 0.015mg | 0% |
| Threonine | 0.095mg | 0.047mg | 0% |
| Isoleucine | 0.109mg | 0.051mg | 0% |
| Leucine | 0.214mg | 0.066mg | 0% |
| Lysine | 0.099mg | 0.061mg | 0% |
| Methionine | 0.058mg | 0.024mg | 0% |
| Phenylalanine | 0.133mg | 0.044mg | 0% |
| Valine | 0.151mg | 0.057mg | 0% |
| Histidine | 0.066mg | 0.027mg | 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:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
| Contains more ProteinProtein | +140.4% |
| Contains more FatsFats | +86.5% |
| Contains more CarbsCarbs | +74.5% |
| Contains more WaterWater | +18.2% |
| Contains more OtherOther | +38.6% |
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
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
| Contains more Mono. FatMonounsaturated fat | +685.1% |
| Contains more Poly. FatPolyunsaturated fat | +27.5% |
| Contains less Sat. FatSaturated fat | -88.8% |
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:
0.15 g
Glucose:
4.11 g
Fructose:
4.35 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0.17 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +60% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
