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  6. Brown rice vs. Nectarine

Brown rice vs. Nectarine — In-Depth Nutrition Comparison

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How are Brown rice and Nectarine different?

  • Brown rice is richer in Manganese, Vitamin B1, Phosphorus, Selenium, Vitamin B3, Vitamin B6, and Magnesium, while Nectarine is higher in Vitamin C.
  • Brown rice covers your daily need of Manganese 40% more than Nectarine.

Rice, brown, long-grain, cooked and Nectarines, raw types were used in this article.

Infographic

Brown rice vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +333.3%
Contains more IronIron +100%
Contains more CopperCopper +23.3%
Contains more ZincZinc +317.6%
Contains more PhosphorusPhosphorus +296.2%
Contains more ManganeseManganese +1703.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +133.7%
Contains less SodiumSodium -100%

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 18% 20% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin B1Vitamin B1 +423.5%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B3Vitamin B3 +127.6%
Contains more Vitamin B5Vitamin B5 +105.4%
Contains more Vitamin B6Vitamin B6 +392%
Contains more FolateFolate +80%
Contains more CholineCholine +48.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +352.9%
Contains more Vitamin KVitamin K +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +158.5%
Contains more FatsFats +203.1%
Contains more CarbsCarbs +142.5%
Contains more WaterWater +24.6%
~equal in Other ~0.48g

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
11% 39% 50%
Saturated Fat: Sat. Fat 0.025 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated Fat +319.3%
Contains more Poly. FatPolyunsaturated fat +223.9%
Contains less Sat. FatSaturated Fat -90.4%

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
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +35314.3%
Contains more SucroseSucrose +1929.2%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Nectarine
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Nectarine Opinion
Calories 123kcal 44kcal Brown rice
Protein 2.74g 1.06g Brown rice
Fats 0.97g 0.32g Brown rice
Vitamin C 0mg 5.4mg Nectarine
Net carbs 23.98g 8.85g Brown rice
Carbs 25.58g 10.55g Brown rice
Magnesium 39mg 9mg Brown rice
Calcium 3mg 6mg Nectarine
Potassium 86mg 201mg Nectarine
Iron 0.56mg 0.28mg Brown rice
Sugar 0.24g 7.89g Brown rice
Fiber 1.6g 1.7g Nectarine
Copper 0.106mg 0.086mg Brown rice
Zinc 0.71mg 0.17mg Brown rice
Starch 24.79g 0.07g Brown rice
Phosphorus 103mg 26mg Brown rice
Sodium 4mg 0mg Nectarine
Vitamin A 0IU 332IU Nectarine
Vitamin A RAE 0µg 17µg Nectarine
Vitamin E 0.17mg 0.77mg Nectarine
Manganese 0.974mg 0.054mg Brown rice
Selenium 5.8µg 0µg Brown rice
Vitamin B1 0.178mg 0.034mg Brown rice
Vitamin B2 0.069mg 0.027mg Brown rice
Vitamin B3 2.561mg 1.125mg Brown rice
Vitamin B5 0.38mg 0.185mg Brown rice
Vitamin B6 0.123mg 0.025mg Brown rice
Vitamin K 0.2µg 2.2µg Nectarine
Folate 9µg 5µg Brown rice
Choline 9.2mg 6.2mg Brown rice
Saturated Fat 0.26g 0.025g Nectarine
Monounsaturated Fat 0.369g 0.088g Brown rice
Polyunsaturated fat 0.366g 0.113g Brown rice
Tryptophan 0.033mg 0.005mg Brown rice
Threonine 0.095mg 0.009mg Brown rice
Isoleucine 0.109mg 0.009mg Brown rice
Leucine 0.214mg 0.014mg Brown rice
Lysine 0.099mg 0.016mg Brown rice
Methionine 0.058mg 0.006mg Brown rice
Phenylalanine 0.133mg 0.021mg Brown rice
Valine 0.151mg 0.013mg Brown rice
Histidine 0.066mg 0.008mg Brown rice
Fructose 0g 1.37g Nectarine
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Nectarine
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
9%
Nectarine
Minerals Daily Need Coverage Score
32%
Brown rice
9%
Nectarine

Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.235g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 23)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $1.5)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 7.65g)
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.