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  6. Brown rice vs. Poblano

Brown rice vs. Poblano — In-Depth Nutrition Comparison

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A recap on differences between brown rice and poblano

  • Poblano is higher than brown rice in vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, copper, vitamin B5, vitamin B3, and magnesium.
  • Poblano covers your daily vitamin A needs 409% more than brown rice.

Food varieties used in this article are Rice, brown, long-grain, cooked and Peppers, ancho, dried.

Infographic

Brown rice vs Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains less SodiumSodium -90.7%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +189.7%
Contains more CalciumCalcium +1933.3%
Contains more PotassiumPotassium +2703.5%
Contains more IronIron +1851.8%
Contains more CopperCopper +379.2%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +95.1%
Contains more ManganeseManganese +31.3%

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +3168.1%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +424.5%
Contains more Vitamin B6Vitamin B6 +2774%
Contains more FolateFolate +666.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.179mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Poblano DV% diff.
Vitamin B6 0.123mg 3.535mg 262%
Vitamin B2 0.069mg 2.255mg 168%
Iron 0.56mg 10.93mg 130%
Vitamin A 0µg 1022µg 114%
Fiber 1.6g 21.6g 80%
Potassium 86mg 2411mg 68%
Copper 0.106mg 0.508mg 45%
Vitamin B5 0.38mg 1.993mg 32%
Polyunsaturated fat 0.366g 4.511g 28%
Vitamin B3 2.561mg 6.403mg 24%
Magnesium 39mg 113mg 18%
Protein 2.74g 11.86g 18%
Folate 9µg 69µg 15%
Phosphorus 103mg 201mg 14%
Manganese 0.974mg 1.279mg 13%
Fats 0.97g 8.2g 11%
Starch 24.79g 10%
Carbs 25.58g 51.42g 9%
Calories 123kcal 281kcal 8%
Calcium 3mg 61mg 6%
Zinc 0.71mg 1.42mg 6%
Selenium 5.8µg 2.9µg 5%
Saturated fat 0.26g 0.82g 3%
Sodium 4mg 43mg 2%
Vitamin C 0mg 2mg 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Net carbs 23.98g 29.82g N/A
Sugar 0.24g N/A
Vitamin B1 0.178mg 0.179mg 0%
Vitamin K 0.2µg 0%
Monounsaturated fat 0.369g 0.492g 0%
Tryptophan 0.033mg 0.155mg 0%
Threonine 0.095mg 0.425mg 0%
Isoleucine 0.109mg 0.373mg 0%
Leucine 0.214mg 0.605mg 0%
Lysine 0.099mg 0.515mg 0%
Methionine 0.058mg 0.142mg 0%
Phenylalanine 0.133mg 0.361mg 0%
Valine 0.151mg 0.489mg 0%
Histidine 0.066mg 0.232mg 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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more WaterWater +210.5%
Contains more ProteinProtein +332.8%
Contains more FatsFats +745.4%
Contains more CarbsCarbs +101%
Contains more OtherOther +1238.6%

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
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains less Sat. FatSaturated fat -68.3%
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +1132.5%

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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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.