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  6. Brown rice vs. Spread

Brown rice vs. Spread — In-Depth Nutrition Comparison

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Significant differences between brown rice and spread

  • Brown rice has more manganese, magnesium, and phosphorus; however, spread is richer in vitamin B12, vitamin E, choline, and selenium.
  • Spread covers your daily vitamin B12 needs 47% more than brown rice.
  • Spread has 37 times less manganese than brown rice. Brown rice has 0.974mg of manganese, while spread has 0.026mg.
  • Brown rice contains less saturated fat.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of spread is 0.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Sandwich spread, pork, beef.

Infographic

Brown rice vs Spread 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%
Spread
Spread
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +387.5%
Contains more PhosphorusPhosphorus +74.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +3646.2%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +27.9%
Contains more IronIron +41.1%
Contains more CopperCopper +22.6%
Contains more ZincZinc +43.7%
Contains more SeleniumSelenium +67.2%

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%
Spread
Spread
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin B3Vitamin B3 +48%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +923.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +94.2%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +700%
Contains more CholineCholine +577.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.172mg
~equal in Vitamin B6 ~0.12mg

All nutrients comparison - raw data values

Nutrient Brown rice Spread DV% diff.
Vitamin B12 0µg 1.12µg 47%
Sodium 4mg 1013mg 44%
Manganese 0.974mg 0.026mg 41%
Saturated fat 0.26g 5.977g 26%
Fats 0.97g 17.34g 25%
Monounsaturated fat 0.369g 7.584g 18%
Polyunsaturated fat 0.366g 2.565g 15%
Cholesterol 0mg 38mg 13%
Vitamin E 0.17mg 1.74mg 10%
Starch 24.79g 10%
Choline 9.2mg 62.3mg 10%
Protein 2.74g 7.66g 10%
Selenium 5.8µg 9.7µg 7%
Magnesium 39mg 8mg 7%
Phosphorus 103mg 59mg 6%
Calories 123kcal 235kcal 6%
Fiber 1.6g 0.2g 6%
Vitamin B3 2.561mg 1.73mg 5%
Carbs 25.58g 11.94g 5%
Vitamin B2 0.069mg 0.134mg 5%
Zinc 0.71mg 1.02mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin A 0µg 26µg 3%
Copper 0.106mg 0.13mg 3%
Iron 0.56mg 0.79mg 3%
Vitamin D 0IU 22IU 3%
Folate 9µg 2µg 2%
Vitamin K 0.2µg 1.6µg 1%
Vitamin B1 0.178mg 0.172mg 1%
Vitamin B5 0.38mg 0.43mg 1%
Potassium 86mg 110mg 1%
Calcium 3mg 12mg 1%
Net carbs 23.98g 11.74g N/A
Sugar 0.24g 0g N/A
Vitamin B6 0.123mg 0.12mg 0%
Tryptophan 0.033mg 0.082mg 0%
Threonine 0.095mg 0.334mg 0%
Isoleucine 0.109mg 0.334mg 0%
Leucine 0.214mg 0.6mg 0%
Lysine 0.099mg 0.663mg 0%
Methionine 0.058mg 0.196mg 0%
Phenylalanine 0.133mg 0.301mg 0%
Valine 0.151mg 0.356mg 0%
Histidine 0.066mg 0.279mg 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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more CarbsCarbs +114.2%
Contains more WaterWater +16.6%
Contains more ProteinProtein +179.6%
Contains more FatsFats +1687.6%
Contains more OtherOther +531.8%

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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +1955.3%
Contains more Poly. FatPolyunsaturated fat +600.8%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.