Brown rice vs. Pastry — In-Depth Nutrition Comparison

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The main differences between brown rice and pastry

Brown rice is richer in manganese, yet pastry is richer in selenium, iron, vitamin B1, folate, vitamin B2, vitamin K, and vitamin B3.
Daily need coverage for saturated fat for pastry is 47% higher.
Brown rice contains 2 times more manganese than pastry. Brown rice contains 0.974mg of manganese, while pastry contains 0.488mg.
Brown rice contains less saturated fat.

Food types used in this article are Rice, brown, long-grain, cooked and Puff pastry, frozen, ready-to-bake.

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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

Pastry

Contains more MagnesiumMagnesium	+143.8%
Contains more PotassiumPotassium	+41%
Contains more ZincZinc	+34%
Contains more PhosphorusPhosphorus	+71.7%
Contains less SodiumSodium	-98.4%
Contains more ManganeseManganese	+99.6%

Contains more CalciumCalcium	+233.3%
Contains more IronIron	+357.1%
Contains more SeleniumSelenium	+317.2%

~equal in Copper ~0.114mg

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

Pastry

Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+485.7%
Contains more CholineCholine	+43.8%

Contains more Vitamin EVitamin E	+217.6%
Contains more Vitamin B1Vitamin B1	+123.6%
Contains more Vitamin B2Vitamin B2	+310.1%
Contains more Vitamin B3Vitamin B3	+62.7%
Contains more Vitamin KVitamin K	+7950%
Contains more FolateFolate	+766.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	0.97g	38.1g	57%
Monounsaturated fat	0.369g	21.597g	53%
Saturated fat	0.26g	9.643g	43%
Selenium	5.8µg	24.2µg	33%
Polyunsaturated fat	0.366g	4.894g	30%
Iron	0.56mg	2.56mg	25%
Calories	123kcal	551kcal	21%
Manganese	0.974mg	0.488mg	21%
Vitamin B1	0.178mg	0.398mg	18%
Folate	9µg	78µg	17%
Vitamin B2	0.069mg	0.283mg	16%
Vitamin K	0.2µg	16.1µg	13%
Sodium	4mg	249mg	11%
Starch	24.79g		10%
Vitamin B3	2.561mg	4.168mg	10%
Protein	2.74g	7.3g	9%
Vitamin B5	0.38mg	0mg	8%
Vitamin B6	0.123mg	0.021mg	8%
Carbs	25.58g	45.1g	7%
Phosphorus	103mg	60mg	6%
Magnesium	39mg	16mg	5%
Vitamin E	0.17mg	0.54mg	2%
Zinc	0.71mg	0.53mg	2%
Copper	0.106mg	0.114mg	1%
Choline	9.2mg	6.4mg	1%
Calcium	3mg	10mg	1%
Potassium	86mg	61mg	1%
Net carbs	23.98g	43.6g	N/A
Sugar	0.24g	0.74g	N/A
Fiber	1.6g	1.5g	0%
Tryptophan	0.033mg	0.085mg	0%
Threonine	0.095mg	0.196mg	0%
Isoleucine	0.109mg	0.272mg	0%
Leucine	0.214mg	0.508mg	0%
Lysine	0.099mg	0.142mg	0%
Methionine	0.058mg	0.129mg	0%
Phenylalanine	0.133mg	0.362mg	0%
Valine	0.151mg	0.308mg	0%
Histidine	0.066mg	0.156mg	0%
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A