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  6. Brown rice vs. Minestrone

Brown rice vs. Minestrone — In-Depth Nutrition Comparison

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What are the differences between brown rice and minestrone?

  • Brown rice is higher in manganese, vitamin B3, vitamin B1, phosphorus, magnesium, vitamin B6, and copper, yet minestrone is higher in vitamin A.
  • Brown rice's daily need coverage for manganese is 36% more.
  • Brown rice has 13 times more magnesium than minestrone. While brown rice has 39mg of magnesium, minestrone has only 3mg.
  • The amount of sodium in brown rice is lower.
  • The glycemic index of minestrone is lower.

We used Rice, brown, long-grain, cooked and Soup, minestrone, canned, prepared with equal volume water types in this article.

Infographic

Brown rice vs Minestrone 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% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +1200%
Contains more IronIron +47.4%
Contains more CopperCopper +107.8%
Contains more ZincZinc +129%
Contains more PhosphorusPhosphorus +347.8%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +540.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +51.2%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +709.1%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B3Vitamin B3 +555%
Contains more Vitamin B5Vitamin B5 +171.4%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Minestrone DV% diff.
Manganese 0.974mg 0.152mg 36%
Vitamin B3 2.561mg 0.391mg 14%
Vitamin B1 0.178mg 0.022mg 13%
Selenium 5.8µg 11%
Sodium 4mg 254mg 11%
Phosphorus 103mg 23mg 11%
Starch 24.79g 10%
Magnesium 39mg 3mg 9%
Carbs 25.58g 4.66g 7%
Vitamin B6 0.123mg 0.041mg 6%
Copper 0.106mg 0.051mg 6%
Vitamin B5 0.38mg 0.14mg 5%
Vitamin A 0µg 49µg 5%
Fiber 1.6g 0.4g 5%
Vitamin B2 0.069mg 0.018mg 4%
Calories 123kcal 34kcal 4%
Zinc 0.71mg 0.31mg 4%
Iron 0.56mg 0.38mg 2%
Protein 2.74g 1.77g 2%
Folate 9µg 15µg 2%
Choline 9.2mg 2%
Polyunsaturated fat 0.366g 0.46g 1%
Vitamin E 0.17mg 1%
Potassium 86mg 130mg 1%
Calcium 3mg 14mg 1%
Vitamin C 0mg 0.5mg 1%
Fats 0.97g 1.04g 0%
Net carbs 23.98g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Saturated fat 0.26g 0.23g 0%
Monounsaturated fat 0.369g 0.29g 0%
Tryptophan 0.033mg 0.013mg 0%
Threonine 0.095mg 0.043mg 0%
Isoleucine 0.109mg 0.054mg 0%
Leucine 0.214mg 0.098mg 0%
Lysine 0.099mg 0.076mg 0%
Methionine 0.058mg 0.018mg 0%
Phenylalanine 0.133mg 0.064mg 0%
Valine 0.151mg 0.074mg 0%
Histidine 0.066mg 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +54.8%
Contains more CarbsCarbs +448.9%
Contains more WaterWater +30%
Contains more OtherOther +172.7%
~equal in Fats ~1.04g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +27.2%
Contains less Sat. FatSaturated fat -11.5%
Contains more Poly. FatPolyunsaturated fat +25.7%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.