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  6. Brown rice vs. Pita

Brown rice vs. Pita — In-Depth Nutrition Comparison

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Significant differences between brown rice and pita

  • Brown rice has more manganese and vitamin B6; however, pita is richer in iron, calcium, vitamin B1, and copper.
  • Pita covers your daily sodium needs 23% more than brown rice.
  • Pita has 4 times less vitamin B6 than brown rice. Brown rice has 0.123mg of vitamin B6, while pita has 0.034mg.
  • Brown rice contains less sodium.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Bread, pita, white, unenriched.

Infographic

Brown rice vs Pita 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%
Pita
Pita
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more MagnesiumMagnesium +50%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +102.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +2766.7%
Contains more PotassiumPotassium +39.5%
Contains more IronIron +150%
Contains more CopperCopper +58.5%
Contains more ZincZinc +18.3%
~equal in Phosphorus ~97mg

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%
Pita
Pita
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 0% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin B6Vitamin B6 +261.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +40.6%
Contains more FolateFolate +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.397mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Pita DV% diff.
Sodium 4mg 536mg 23%
Manganese 0.974mg 0.481mg 21%
Protein 2.74g 9.1g 13%
Iron 0.56mg 1.4mg 11%
Selenium 5.8µg 11%
Carbs 25.58g 55.7g 10%
Starch 24.79g 10%
Calories 123kcal 275kcal 8%
Calcium 3mg 86mg 8%
Vitamin B6 0.123mg 0.034mg 7%
Copper 0.106mg 0.168mg 7%
Vitamin B1 0.178mg 0.267mg 7%
Folate 9µg 24µg 4%
Magnesium 39mg 26mg 3%
Vitamin B3 2.561mg 2.142mg 3%
Choline 9.2mg 2%
Vitamin B2 0.069mg 0.097mg 2%
Fiber 1.6g 2.2g 2%
Vitamin E 0.17mg 1%
Potassium 86mg 120mg 1%
Phosphorus 103mg 97mg 1%
Monounsaturated fat 0.369g 0.105g 1%
Polyunsaturated fat 0.366g 0.535g 1%
Zinc 0.71mg 0.84mg 1%
Fats 0.97g 1.2g 0%
Net carbs 23.98g 53.5g N/A
Sugar 0.24g N/A
Vitamin B5 0.38mg 0.397mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.26g 0.166g 0%
Tryptophan 0.033mg 0.105mg 0%
Threonine 0.095mg 0.257mg 0%
Isoleucine 0.109mg 0.349mg 0%
Leucine 0.214mg 0.634mg 0%
Lysine 0.099mg 0.219mg 0%
Methionine 0.058mg 0.16mg 0%
Phenylalanine 0.133mg 0.446mg 0%
Valine 0.151mg 0.394mg 0%
Histidine 0.066mg 0.195mg 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
Pita
Pita
4
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more WaterWater +118.9%
Contains more ProteinProtein +232.1%
Contains more FatsFats +23.7%
Contains more CarbsCarbs +117.7%
Contains more OtherOther +331.8%

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
Pita
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains more Mono. FatMonounsaturated fat +251.4%
Contains less Sat. FatSaturated fat -36.2%
Contains more Poly. FatPolyunsaturated fat +46.2%

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.