Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Brown rice
  5. Compare
  6. Brown rice vs. Seaweed

Brown rice vs. Seaweed — In-Depth Nutrition Comparison

Compare

Important differences between brown rice and seaweed

  • Brown rice has more manganese, vitamin B3, vitamin B1, and vitamin B6; however, seaweed has more vitamin K, folate, iron, magnesium, and calcium.
  • Seaweed's daily need coverage for vitamin K is 55% more.
  • Brown rice has 62 times more vitamin B6 than seaweed. Brown rice has 0.123mg of vitamin B6, while seaweed has 0.002mg.
  • Brown rice is lower in sodium.

The food varieties used in the comparison are Rice, brown, long-grain, cooked and Seaweed, kelp, raw.

Infographic

Brown rice vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PhosphorusPhosphorus +145.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +387%
Contains more SeleniumSelenium +728.6%
Contains more MagnesiumMagnesium +210.3%
Contains more CalciumCalcium +5500%
Contains more IronIron +408.9%
Contains more CopperCopper +22.6%
Contains more ZincZinc +73.2%
~equal in Potassium ~89mg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin B1Vitamin B1 +256%
Contains more Vitamin B3Vitamin B3 +444.9%
Contains more Vitamin B6Vitamin B6 +6050%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +411.8%
Contains more Vitamin B2Vitamin B2 +117.4%
Contains more Vitamin B5Vitamin B5 +68.9%
Contains more Vitamin KVitamin K +32900%
Contains more FolateFolate +1900%
Contains more CholineCholine +39.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Seaweed DV% diff.
Vitamin K 0.2µg 66µg 55%
Folate 9µg 180µg 43%
Manganese 0.974mg 0.2mg 34%
Iron 0.56mg 2.85mg 29%
Magnesium 39mg 121mg 20%
Calcium 3mg 168mg 17%
Vitamin B3 2.561mg 0.47mg 13%
Vitamin B1 0.178mg 0.05mg 11%
Starch 24.79g 10%
Sodium 4mg 233mg 10%
Vitamin B6 0.123mg 0.002mg 9%
Selenium 5.8µg 0.7µg 9%
Phosphorus 103mg 42mg 9%
Vitamin B2 0.069mg 0.15mg 6%
Carbs 25.58g 9.57g 5%
Vitamin B5 0.38mg 0.642mg 5%
Vitamin E 0.17mg 0.87mg 5%
Zinc 0.71mg 1.23mg 5%
Calories 123kcal 43kcal 4%
Vitamin C 0mg 3mg 3%
Copper 0.106mg 0.13mg 3%
Polyunsaturated fat 0.366g 0.047g 2%
Protein 2.74g 1.68g 2%
Monounsaturated fat 0.369g 0.098g 1%
Choline 9.2mg 12.8mg 1%
Fats 0.97g 0.56g 1%
Vitamin A 0µg 6µg 1%
Fiber 1.6g 1.3g 1%
Net carbs 23.98g 8.27g N/A
Potassium 86mg 89mg 0%
Sugar 0.24g 0.6g N/A
Saturated fat 0.26g 0.247g 0%
Tryptophan 0.033mg 0.048mg 0%
Threonine 0.095mg 0.055mg 0%
Isoleucine 0.109mg 0.076mg 0%
Leucine 0.214mg 0.083mg 0%
Lysine 0.099mg 0.082mg 0%
Methionine 0.058mg 0.025mg 0%
Phenylalanine 0.133mg 0.043mg 0%
Valine 0.151mg 0.072mg 0%
Histidine 0.066mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A
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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +63.1%
Contains more FatsFats +73.2%
Contains more CarbsCarbs +167.3%
Contains more WaterWater +16.1%
Contains more OtherOther +1402.3%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +276.5%
Contains more Poly. FatPolyunsaturated fat +678.7%
~equal in Saturated fat ~0.247g

People also compare

Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice
Seaweed
Seaweed vs Nori
Nori
Seaweed
Seaweed vs Water
Water
Seaweed
Seaweed vs Wakame
Wakame

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.