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  6. Brown rice vs. Olive

Brown rice vs. Olive — In-Depth Nutrition Comparison

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Significant differences between brown rice and olive

  • Brown rice has more manganese, vitamin B3, vitamin B1, phosphorus, selenium, and vitamin B6; however, olive is richer in iron, copper, and vitamin E.
  • Brown rice covers your daily manganese needs 41% more than olive.
  • Olive has 69 times less vitamin B3 than brown rice. Brown rice has 2.561mg of vitamin B3, while olive has 0.037mg.
  • Brown rice contains less sodium.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Olives, ripe, canned (small-extra large).

Infographic

Brown rice vs Olive 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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +875%
Contains more PotassiumPotassium +975%
Contains more ZincZinc +222.7%
Contains more PhosphorusPhosphorus +3333.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +4770%
Contains more SeleniumSelenium +544.4%
Contains more CalciumCalcium +2833.3%
Contains more IronIron +489.3%
Contains more CopperCopper +136.8%

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%
Olive
Olive
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin B1Vitamin B1 +5833.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +6821.6%
Contains more Vitamin B5Vitamin B5 +2433.3%
Contains more Vitamin B6Vitamin B6 +1266.7%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +870.6%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +12%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Olive DV% diff.
Manganese 0.974mg 0.02mg 41%
Iron 0.56mg 3.3mg 34%
Sodium 4mg 735mg 32%
Monounsaturated fat 0.369g 7.888g 19%
Vitamin B3 2.561mg 0.037mg 16%
Copper 0.106mg 0.251mg 16%
Vitamin B1 0.178mg 0.003mg 15%
Fats 0.97g 10.68g 15%
Phosphorus 103mg 3mg 14%
Vitamin E 0.17mg 1.65mg 10%
Starch 24.79g 10%
Selenium 5.8µg 0.9µg 9%
Vitamin B6 0.123mg 0.009mg 9%
Calcium 3mg 88mg 9%
Magnesium 39mg 4mg 8%
Vitamin B5 0.38mg 0.015mg 7%
Fiber 1.6g 3.2g 6%
Carbs 25.58g 6.26g 6%
Saturated fat 0.26g 1.415g 5%
Vitamin B2 0.069mg 0mg 5%
Polyunsaturated fat 0.366g 0.911g 4%
Protein 2.74g 0.84g 4%
Zinc 0.71mg 0.22mg 4%
Potassium 86mg 8mg 2%
Vitamin A 0µg 20µg 2%
Folate 9µg 0µg 2%
Vitamin C 0mg 0.9mg 1%
Vitamin K 0.2µg 1.4µg 1%
Calories 123kcal 115kcal 0%
Net carbs 23.98g 3.06g N/A
Sugar 0.24g 0g N/A
Choline 9.2mg 10.3mg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0.026mg 0%
Isoleucine 0.109mg 0.031mg 0%
Leucine 0.214mg 0.05mg 0%
Lysine 0.099mg 0.032mg 0%
Methionine 0.058mg 0.012mg 0%
Phenylalanine 0.133mg 0.029mg 0%
Valine 0.151mg 0.038mg 0%
Histidine 0.066mg 0.023mg 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
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +226.2%
Contains more CarbsCarbs +308.6%
Contains more FatsFats +1001%
Contains more WaterWater +13.8%
Contains more OtherOther +406.8%

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -81.6%
Contains more Mono. FatMonounsaturated fat +2037.7%
Contains more Poly. FatPolyunsaturated fat +148.9%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.