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  6. Brown rice vs. Pancake

Brown rice vs. Pancake — In-Depth Nutrition Comparison

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Significant differences between brown rice and pancake

  • Brown rice has more manganese; however, pancake is richer in calcium, selenium, vitamin B2, iron, vitamin B12, and phosphorus.
  • Brown rice covers your daily manganese needs 34% more than pancake.
  • Brown rice contains less saturated fat.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Pancakes, plain, prepared from recipe.

Infographic

Brown rice vs Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +143.8%
Contains more CopperCopper +116.3%
Contains more ZincZinc +26.8%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +387%
Contains more CalciumCalcium +7200%
Contains more PotassiumPotassium +53.5%
Contains more IronIron +221.4%
Contains more PhosphorusPhosphorus +54.4%
Contains more SeleniumSelenium +156.9%

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% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +63.4%
Contains more Vitamin B6Vitamin B6 +167.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +12.9%
Contains more Vitamin B2Vitamin B2 +307.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +322.2%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.405mg

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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more WaterWater +32.8%
Contains more ProteinProtein +133.6%
Contains more FatsFats +900%
Contains more CarbsCarbs +10.6%
Contains more OtherOther +513.6%

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -87.7%
Contains more Mono. FatMonounsaturated fat +570.5%
Contains more Poly. FatPolyunsaturated fat +1115%

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 Pancake
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Pancake DV% diff.
Manganese 0.974mg 0.2mg 34%
Polyunsaturated fat 0.366g 4.447g 27%
Calcium 3mg 219mg 22%
Cholesterol 0mg 59mg 20%
Sodium 4mg 439mg 19%
Selenium 5.8µg 14.9µg 17%
Vitamin B2 0.069mg 0.281mg 16%
Iron 0.56mg 1.8mg 16%
Fats 0.97g 9.7g 13%
Starch 24.79g 10%
Vitamin B12 0µg 0.22µg 9%
Saturated fat 0.26g 2.122g 8%
Phosphorus 103mg 159mg 8%
Folate 9µg 38µg 7%
Protein 2.74g 6.4g 7%
Vitamin B6 0.123mg 0.046mg 6%
Fiber 1.6g 6%
Copper 0.106mg 0.049mg 6%
Vitamin B3 2.561mg 1.567mg 6%
Vitamin A 0µg 54µg 6%
Monounsaturated fat 0.369g 2.474g 5%
Calories 123kcal 227kcal 5%
Magnesium 39mg 16mg 5%
Vitamin B1 0.178mg 0.201mg 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Zinc 0.71mg 0.56mg 1%
Vitamin B5 0.38mg 0.405mg 1%
Potassium 86mg 132mg 1%
Carbs 25.58g 28.3g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 23.98g 28.3g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0.08mg 0%
Threonine 0.095mg 0.237mg 0%
Isoleucine 0.109mg 0.297mg 0%
Leucine 0.214mg 0.513mg 0%
Lysine 0.099mg 0.321mg 0%
Methionine 0.058mg 0.147mg 0%
Phenylalanine 0.133mg 0.319mg 0%
Valine 0.151mg 0.335mg 0%
Histidine 0.066mg 0.152mg 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Pancake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
20%
Pancake
Minerals Daily Need Coverage Score
32%
Brown rice
42%
Pancake

Comparison summary

Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 0.24g)
Which food is cheaper?
Pancake
Pancake is cheaper (difference - $2)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 435mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 1.862g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (66)
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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.