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  6. Brown rice vs. Margarine

Brown rice vs. Margarine — In-Depth Nutrition Comparison

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The main differences between brown rice and margarine

  • Brown rice is richer in vitamin B3, phosphorus, vitamin B1, copper, selenium, and vitamin B6, yet margarine is richer in vitamin K, vitamin A, and vitamin E.
  • Daily need coverage for vitamin K for margarine is 77% higher.
  • Brown rice contains less saturated fat.
  • Margarine has a lower glycemic index than brown rice.

Food types used in this article are Rice, brown, long-grain, cooked and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Brown rice vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +1200%
Contains more PotassiumPotassium +377.8%
Contains more IronIron +833.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +1960%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -50%
~equal in Calcium ~3mg

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin B1Vitamin B1 +1680%
Contains more Vitamin B2Vitamin B2 +86.5%
Contains more Vitamin B3Vitamin B3 +11034.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1266.7%
Contains more FolateFolate +800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5194.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +46400%
Contains more CholineCholine +34.8%
~equal in Vitamin D ~0µg

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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +1612.5%
Contains more CarbsCarbs +3554.3%
Contains more WaterWater +325.4%
Contains more FatsFats +8220.6%
Contains more OtherOther +334.1%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +10435.8%
Contains more Poly. FatPolyunsaturated fat +6539.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Margarine
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Margarine DV% diff.
Polyunsaturated fat 0.366g 24.302g 160%
Fats 0.97g 80.71g 123%
Monounsaturated fat 0.369g 38.877g 96%
Vitamin A 0µg 819µg 91%
Vitamin K 0.2µg 93µg 77%
Saturated fat 0.26g 15.189g 68%
Vitamin E 0.17mg 9mg 59%
Manganese 0.974mg 42%
Calories 123kcal 717kcal 30%
Vitamin B3 2.561mg 0.023mg 16%
Phosphorus 103mg 5mg 14%
Vitamin B1 0.178mg 0.01mg 14%
Copper 0.106mg 0mg 12%
Selenium 5.8µg 0µg 11%
Starch 24.79g 10%
Magnesium 39mg 3mg 9%
Vitamin B6 0.123mg 0.009mg 9%
Vitamin B5 0.38mg 8%
Carbs 25.58g 0.7g 8%
Zinc 0.71mg 0mg 6%
Fiber 1.6g 0g 6%
Iron 0.56mg 0.06mg 6%
Protein 2.74g 0.16g 5%
Vitamin B12 0µg 0.1µg 4%
Folate 9µg 1µg 2%
Vitamin B2 0.069mg 0.037mg 2%
Potassium 86mg 18mg 2%
Choline 9.2mg 12.4mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 23.98g 0.7g N/A
Calcium 3mg 3mg 0%
Sugar 0.24g 0g N/A
Sodium 4mg 2mg 0%
Trans fat 0g 14.89g N/A
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-3 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 0.355g 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Margarine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Brown rice
55%
Margarine
Minerals Daily Need Coverage Score
32%
Brown rice
1%
Margarine

Comparison summary

Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 66)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $1.5)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 14.929g)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.