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  6. Brown rice vs. Orange

Brown rice vs. Orange — In-Depth Nutrition Comparison

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What are the differences between brown rice and oranges?

  • Brown rice is higher in manganese, vitamin B3, phosphorus, selenium, vitamin B1, magnesium, copper, zinc, and iron, yet oranges are higher in vitamin C.
  • Oranges' daily need coverage for vitamin C is 59% more.
  • Brown rice has 39 times more manganese than oranges. While brown rice has 0.974mg of manganese, oranges have only 0.025mg.
  • The glycemic index of oranges is lower.

We used Rice, brown, long-grain, cooked and Oranges, raw, all commercial varieties types in this article.

Infographic

Brown rice vs Orange 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%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +290%
Contains more IronIron +460%
Contains more CopperCopper +135.6%
Contains more ZincZinc +914.3%
Contains more PhosphorusPhosphorus +635.7%
Contains more ManganeseManganese +3796%
Contains more SeleniumSelenium +1060%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +110.5%
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%
Orange
Orange
3
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B1Vitamin B1 +104.6%
Contains more Vitamin B2Vitamin B2 +72.5%
Contains more Vitamin B3Vitamin B3 +808.2%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin B6Vitamin B6 +105%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +233.3%
~equal in Vitamin E ~0.18mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.4mg

All nutrients comparison - raw data values

Nutrient Brown rice Orange DV% diff.
Vitamin C 0mg 53.2mg 59%
Manganese 0.974mg 0.025mg 41%
Vitamin B3 2.561mg 0.282mg 14%
Phosphorus 103mg 14mg 13%
Selenium 5.8µg 0.5µg 10%
Starch 24.79g 10%
Vitamin B1 0.178mg 0.087mg 8%
Magnesium 39mg 10mg 7%
Copper 0.106mg 0.045mg 7%
Iron 0.56mg 0.1mg 6%
Zinc 0.71mg 0.07mg 6%
Folate 9µg 30µg 5%
Vitamin B6 0.123mg 0.06mg 5%
Carbs 25.58g 11.75g 5%
Protein 2.74g 0.94g 4%
Calories 123kcal 47kcal 4%
Calcium 3mg 40mg 4%
Fiber 1.6g 2.4g 3%
Potassium 86mg 181mg 3%
Vitamin B5 0.38mg 0.25mg 3%
Polyunsaturated fat 0.366g 0.025g 2%
Vitamin B2 0.069mg 0.04mg 2%
Saturated fat 0.26g 0.015g 1%
Vitamin A 0µg 11µg 1%
Monounsaturated fat 0.369g 0.023g 1%
Fats 0.97g 0.12g 1%
Net carbs 23.98g 9.35g N/A
Sugar 0.24g 9.35g N/A
Sodium 4mg 0mg 0%
Vitamin E 0.17mg 0.18mg 0%
Vitamin K 0.2µg 0µg 0%
Choline 9.2mg 8.4mg 0%
Tryptophan 0.033mg 0.009mg 0%
Threonine 0.095mg 0.015mg 0%
Isoleucine 0.109mg 0.025mg 0%
Leucine 0.214mg 0.023mg 0%
Lysine 0.099mg 0.047mg 0%
Methionine 0.058mg 0.02mg 0%
Phenylalanine 0.133mg 0.031mg 0%
Valine 0.151mg 0.04mg 0%
Histidine 0.066mg 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +191.5%
Contains more FatsFats +708.3%
Contains more CarbsCarbs +117.7%
Contains more WaterWater +23.5%
~equal in Other ~0.44g

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +1504.3%
Contains more Poly. FatPolyunsaturated fat +1364%
Contains less Sat. FatSaturated fat -94.2%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.