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  6. Brown rice vs. Mustard

Brown rice vs. Mustard — In-Depth Nutrition Comparison

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Summary of differences between brown rice and mustard

  • Brown rice has more manganese and vitamin B3; however, mustard is higher in selenium, iron, fiber, and calcium.
  • Mustard covers your daily need for selenium, 50% more than brown rice.
  • Brown rice has 5 times more vitamin B3 than mustard. While brown rice has 2.561mg of vitamin B3, mustard has only 0.565mg.
  • Brown rice has less sodium.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Mustard, prepared, yellow.

Infographic

Brown rice vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more CopperCopper +43.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +130.8%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +2000%
Contains more PotassiumPotassium +76.7%
Contains more IronIron +187.5%
Contains more SeleniumSelenium +477.6%
~equal in Zinc ~0.64mg
~equal in Phosphorus ~108mg

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin B3Vitamin B3 +353.3%
Contains more Vitamin B5Vitamin B5 +49.6%
Contains more Vitamin B6Vitamin B6 +75.7%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +111.8%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +143.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.177mg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Mustard DV% diff.
Selenium 5.8µg 33.5µg 50%
Sodium 4mg 1104mg 48%
Manganese 0.974mg 0.422mg 24%
Iron 0.56mg 1.61mg 13%
Vitamin B3 2.561mg 0.565mg 12%
Fiber 1.6g 4g 10%
Starch 24.79g 0.64g 10%
Carbs 25.58g 5.83g 7%
Calcium 3mg 63mg 6%
Monounsaturated fat 0.369g 2.182g 5%
Fats 0.97g 3.34g 4%
Vitamin B6 0.123mg 0.07mg 4%
Copper 0.106mg 0.074mg 4%
Polyunsaturated fat 0.366g 0.774g 3%
Vitamin B5 0.38mg 0.254mg 3%
Calories 123kcal 60kcal 3%
Choline 9.2mg 22.4mg 2%
Protein 2.74g 3.74g 2%
Potassium 86mg 152mg 2%
Magnesium 39mg 48mg 2%
Phosphorus 103mg 108mg 1%
Folate 9µg 7µg 1%
Vitamin E 0.17mg 0.36mg 1%
Zinc 0.71mg 0.64mg 1%
Vitamin A 0µg 5µg 1%
Vitamin K 0.2µg 1.4µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 23.98g 1.83g N/A
Sugar 0.24g 0.92g N/A
Vitamin B1 0.178mg 0.177mg 0%
Vitamin B2 0.069mg 0.07mg 0%
Trans fat 0g 0.009g N/A
Saturated fat 0.26g 0.214g 0%
Tryptophan 0.033mg 0.009mg 0%
Threonine 0.095mg 0.167mg 0%
Isoleucine 0.109mg 0.146mg 0%
Leucine 0.214mg 0.292mg 0%
Lysine 0.099mg 0.264mg 0%
Methionine 0.058mg 0.076mg 0%
Phenylalanine 0.133mg 0.161mg 0%
Valine 0.151mg 0.189mg 0%
Histidine 0.066mg 0.119mg 0%
Fructose 0g 0.23g 0%
Omega-3 - ALA 0.011g 0.373g N/A
Omega-3 - Eicosatrienoic acid 0g 0.018g N/A
Omega-6 - Eicosadienoic acid 0g 0.01g N/A
Omega-6 - Linoleic acid 0.355g 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more CarbsCarbs +338.8%
Contains more ProteinProtein +36.5%
Contains more FatsFats +244.3%
Contains more WaterWater +19.1%
Contains more OtherOther +665.9%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -17.7%
Contains more Mono. FatMonounsaturated fat +491.3%
Contains more Poly. FatPolyunsaturated fat +111.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +3773.4%
Contains more SucroseSucrose +14.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.