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Brown rice vs. Rice pudding — In-Depth Nutrition Comparison

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A recap on the differences between brown rice and rice pudding

  • Brown rice is higher in manganese, vitamin B3, copper, vitamin B1, selenium, vitamin B6, magnesium, and fiber, yet rice pudding is higher in calcium and vitamin B12.
  • Brown rice covers your daily manganese needs 40% more than rice pudding.
  • Brown rice contains 16 times more fiber than rice pudding. While brown rice contains 1.6g of fiber, rice pudding contains only 0.1g.

Food varieties used in this article are Rice, brown, long-grain, cooked and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Brown rice vs Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +200%
Contains more IronIron +51.4%
Contains more CopperCopper +488.9%
Contains more ZincZinc +86.8%
Contains more PhosphorusPhosphorus +18.4%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +1608.8%
Contains more SeleniumSelenium +205.3%
Contains more CalciumCalcium +3400%
Contains more PotassiumPotassium +51.2%

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +137.3%
Contains more Vitamin B3Vitamin B3 +478.1%
Contains more Vitamin B5Vitamin B5 +31.9%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +104.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Brown rice Rice pudding DV% diff.
Manganese 0.974mg 0.057mg 40%
Vitamin B3 2.561mg 0.443mg 13%
Calcium 3mg 105mg 10%
Starch 24.79g 10%
Copper 0.106mg 0.018mg 10%
Vitamin B12 0µg 0.24µg 10%
Vitamin B1 0.178mg 0.075mg 9%
Selenium 5.8µg 1.9µg 7%
Vitamin B6 0.123mg 0.035mg 7%
Fiber 1.6g 0.1g 6%
Magnesium 39mg 13mg 6%
Vitamin B2 0.069mg 0.141mg 6%
Sodium 4mg 109mg 5%
Vitamin A 0µg 46µg 5%
Vitamin D 0IU 34IU 4%
Vitamin D 0µg 0.8µg 4%
Zinc 0.71mg 0.38mg 3%
Saturated fat 0.26g 0.967g 3%
Iron 0.56mg 0.37mg 2%
Cholesterol 0mg 6mg 2%
Carbs 25.58g 20.81g 2%
Phosphorus 103mg 87mg 2%
Choline 9.2mg 2%
Vitamin B5 0.38mg 0.288mg 2%
Polyunsaturated fat 0.366g 0.06g 2%
Folate 9µg 4µg 1%
Calories 123kcal 111kcal 1%
Protein 2.74g 3.29g 1%
Vitamin E 0.17mg 1%
Potassium 86mg 130mg 1%
Vitamin C 0mg 0.7mg 1%
Fats 0.97g 1.63g 1%
Net carbs 23.98g 20.71g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Monounsaturated fat 0.369g 0.441g 0%
Tryptophan 0.033mg 0.039mg 0%
Threonine 0.095mg 0.126mg 0%
Isoleucine 0.109mg 0.169mg 0%
Leucine 0.214mg 0.273mg 0%
Lysine 0.099mg 0.221mg 0%
Methionine 0.058mg 0.07mg 0%
Phenylalanine 0.133mg 0.135mg 0%
Valine 0.151mg 0.187mg 0%
Histidine 0.066mg 0.075mg 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
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more CarbsCarbs +22.9%
Contains more ProteinProtein +20.1%
Contains more FatsFats +68%
Contains more OtherOther +90.9%
~equal in Water ~73.43g

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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -73.1%
Contains more Poly. FatPolyunsaturated fat +510%
Contains more Mono. FatMonounsaturated fat +19.5%

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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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.