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  6. Brown rice vs. Roe

Brown rice vs. Roe — In-Depth Nutrition Comparison

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The main differences between brown rice and roe

  • Brown rice is richer in manganese, yet roe is richer in vitamin B12, selenium, vitamin B2, phosphorus, folate, vitamin C, vitamin B5, and vitamin B1.
  • Daily need coverage for vitamin B12 for roe is 481% higher.
  • Brown rice contains 75 times more manganese than roe. Brown rice contains 0.974mg of manganese, while roe contains 0.013mg.
  • Roe has a lower glycemic index than brown rice.

Food types used in this article are Rice, brown, long-grain, cooked and Fish, roe, mixed species, cooked, dry heat.

Infographic

Brown rice vs Roe 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%
Roe
Roe
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +50%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +7392.3%
Contains more CalciumCalcium +833.3%
Contains more PotassiumPotassium +229.1%
Contains more IronIron +37.5%
Contains more CopperCopper +20.8%
Contains more ZincZinc +80.3%
Contains more PhosphorusPhosphorus +400%
Contains more SeleniumSelenium +791.4%

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%
Roe
Roe
8
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +16.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more Vitamin B2Vitamin B2 +1275.4%
Contains more Vitamin B5Vitamin B5 +203.7%
Contains more Vitamin B6Vitamin B6 +50.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +922.2%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Brown rice Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Cholesterol 0mg 479mg 160%
Selenium 5.8µg 51.7µg 83%
Vitamin B2 0.069mg 0.949mg 68%
Phosphorus 103mg 515mg 59%
Protein 2.74g 28.62g 52%
Manganese 0.974mg 0.013mg 42%
Folate 9µg 92µg 21%
Polyunsaturated fat 0.366g 3.404g 20%
Vitamin C 0mg 16.4mg 18%
Vitamin B5 0.38mg 1.154mg 15%
Fats 0.97g 8.23g 11%
Starch 24.79g 10%
Vitamin A 0µg 91µg 10%
Carbs 25.58g 1.92g 8%
Vitamin B1 0.178mg 0.277mg 8%
Saturated fat 0.26g 1.866g 7%
Potassium 86mg 283mg 6%
Fiber 1.6g 0g 6%
Vitamin B6 0.123mg 0.185mg 5%
Zinc 0.71mg 1.28mg 5%
Sodium 4mg 117mg 5%
Monounsaturated fat 0.369g 2.129g 4%
Calories 123kcal 204kcal 4%
Iron 0.56mg 0.77mg 3%
Calcium 3mg 28mg 3%
Magnesium 39mg 26mg 3%
Choline 9.2mg 2%
Vitamin B3 2.561mg 2.192mg 2%
Copper 0.106mg 0.128mg 2%
Vitamin E 0.17mg 1%
Net carbs 23.98g 1.92g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0.375mg 0%
Threonine 0.095mg 1.305mg 0%
Isoleucine 0.109mg 1.465mg 0%
Leucine 0.214mg 2.509mg 0%
Lysine 0.099mg 2.179mg 0%
Methionine 0.058mg 0.71mg 0%
Phenylalanine 0.133mg 1.401mg 0%
Valine 0.151mg 1.676mg 0%
Histidine 0.066mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0g 0.105g 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
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +1232.3%
Contains more WaterWater +19.9%
Contains more ProteinProtein +944.5%
Contains more FatsFats +748.5%
Contains more OtherOther +490.9%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -86.1%
Contains more Mono. FatMonounsaturated fat +477%
Contains more Poly. FatPolyunsaturated fat +830.1%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.