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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.
Brown rice
Brown rice
7
:
3
Olive
Olive
Contains more Magnesium +875%
Contains more Phosphorus +3333.3%
Contains more Potassium +975%
Contains less Sodium -99.5%
Contains more Zinc +222.7%
Contains more Manganese +4770%
Contains more Selenium +544.4%
Contains more Calcium +2833.3%
Contains more Iron +489.3%
Contains more Copper +136.8%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +875%
Contains more Phosphorus +3333.3%
Contains more Potassium +975%
Contains less Sodium -99.5%
Contains more Zinc +222.7%
Contains more Manganese +4770%
Contains more Selenium +544.4%
Contains more Calcium +2833.3%
Contains more Iron +489.3%
Contains more Copper +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.
Brown rice
Brown rice
6
:
4
Olive
Olive
Contains more Vitamin B1 +5833.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +6821.6%
Contains more Vitamin B5 +2433.3%
Contains more Vitamin B6 +1266.7%
Contains more Folate +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +870.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +600%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin B1 +5833.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +6821.6%
Contains more Vitamin B5 +2433.3%
Contains more Vitamin B6 +1266.7%
Contains more Folate +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +870.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
2
:
3
Olive
Olive
Contains more Protein +226.2%
Contains more Carbs +308.6%
Contains more Fats +1001%
Contains more Water +13.8%
Contains more Other +406.8%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Olive
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 Protein +226.2%
Contains more Carbs +308.6%
Contains more Fats +1001%
Contains more Water +13.8%
Contains more Other +406.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
2
Olive
Olive
Contains less Saturated Fat -81.6%
Contains more Monounsaturated Fat +2037.7%
Contains more Polyunsaturated fat +148.9%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -81.6%
Contains more Monounsaturated Fat +2037.7%
Contains more Polyunsaturated fat +148.9%

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

All nutrients comparison - raw data values

Nutrient Brown rice Olive Opinion
Net carbs 23.98g 3.06g Brown rice
Protein 2.74g 0.84g Brown rice
Fats 0.97g 10.68g Olive
Carbs 25.58g 6.26g Brown rice
Calories 123kcal 115kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g 0g Olive
Fiber 1.6g 3.2g Olive
Calcium 3mg 88mg Olive
Iron 0.56mg 3.3mg Olive
Magnesium 39mg 4mg Brown rice
Phosphorus 103mg 3mg Brown rice
Potassium 86mg 8mg Brown rice
Sodium 4mg 735mg Brown rice
Zinc 0.71mg 0.22mg Brown rice
Copper 0.106mg 0.251mg Olive
Manganese 0.974mg 0.02mg Brown rice
Selenium 5.8µg 0.9µg Brown rice
Vitamin A 0IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 0.17mg 1.65mg Olive
Vitamin C 0mg 0.9mg Olive
Vitamin B1 0.178mg 0.003mg Brown rice
Vitamin B2 0.069mg 0mg Brown rice
Vitamin B3 2.561mg 0.037mg Brown rice
Vitamin B5 0.38mg 0.015mg Brown rice
Vitamin B6 0.123mg 0.009mg Brown rice
Folate 9µg 0µg Brown rice
Vitamin K 0.2µg 1.4µg Olive
Tryptophan 0.033mg Brown rice
Threonine 0.095mg 0.026mg Brown rice
Isoleucine 0.109mg 0.031mg Brown rice
Leucine 0.214mg 0.05mg Brown rice
Lysine 0.099mg 0.032mg Brown rice
Methionine 0.058mg 0.012mg Brown rice
Phenylalanine 0.133mg 0.029mg Brown rice
Valine 0.151mg 0.038mg Brown rice
Histidine 0.066mg 0.023mg Brown rice
Saturated Fat 0.26g 1.415g Brown rice
Monounsaturated Fat 0.369g 7.888g Olive
Polyunsaturated fat 0.366g 0.911g Olive
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Brown rice
6%
Olive
Minerals Daily Need Coverage Score
32%
Brown rice
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 731mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.155g)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 66)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. 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.