Brown rice vs. Summer squash — In-Depth Nutrition Comparison
Compare
How are brown rice and summer squash different?
- Brown rice is richer in manganese, vitamin B3, vitamin B1, selenium, phosphorus, copper, and magnesium, while summer squash is higher in vitamin C, vitamin B6, and vitamin B2.
- Brown rice covers your daily need for manganese, 35% more than summer squash.
- Brown rice contains 29 times more selenium than summer squash. Brown rice contains 5.8µg of selenium, while summer squash contains 0.2µg.
- Brown rice has a higher glycemic index (66) than summer squash (13).
Rice, brown, long-grain, cooked and Squash, summer, all varieties, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +129.4% |
| Contains more IronIron | +60% |
| Contains more CopperCopper | +107.8% |
| Contains more ZincZinc | +144.8% |
| Contains more PhosphorusPhosphorus | +171.1% |
| Contains more ManganeseManganese | +456.6% |
| Contains more SeleniumSelenium | +2800% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +204.7% |
| Contains less SodiumSodium | -50% |
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.
| Contains more Vitamin EVitamin E | +41.7% |
| Contains more Vitamin B1Vitamin B1 | +270.8% |
| Contains more Vitamin B3Vitamin B3 | +425.9% |
| Contains more Vitamin B5Vitamin B5 | +145.2% |
| Contains more CholineCholine | +37.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +105.8% |
| Contains more Vitamin B6Vitamin B6 | +77.2% |
| Contains more Vitamin KVitamin K | +1400% |
| Contains more FolateFolate | +222.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.974mg | 0.175mg | 35% |
| Vitamin C | 0mg | 17mg | 19% |
| Vitamin B3 | 2.561mg | 0.487mg | 13% |
| Vitamin B1 | 0.178mg | 0.048mg | 11% |
| Starch | 24.79g | 10% | |
| Selenium | 5.8µg | 0.2µg | 10% |
| Phosphorus | 103mg | 38mg | 9% |
| Vitamin B6 | 0.123mg | 0.218mg | 7% |
| Carbs | 25.58g | 3.35g | 7% |
| Vitamin B2 | 0.069mg | 0.142mg | 6% |
| Copper | 0.106mg | 0.051mg | 6% |
| Folate | 9µg | 29µg | 5% |
| Vitamin B5 | 0.38mg | 0.155mg | 5% |
| Calories | 123kcal | 16kcal | 5% |
| Magnesium | 39mg | 17mg | 5% |
| Potassium | 86mg | 262mg | 5% |
| Zinc | 0.71mg | 0.29mg | 4% |
| Iron | 0.56mg | 0.35mg | 3% |
| Protein | 2.74g | 1.21g | 3% |
| Vitamin K | 0.2µg | 3µg | 2% |
| Polyunsaturated fat | 0.366g | 0.089g | 2% |
| Fiber | 1.6g | 1.1g | 2% |
| Fructose | 0g | 0.95g | 1% |
| Monounsaturated fat | 0.369g | 0.016g | 1% |
| Fats | 0.97g | 0.18g | 1% |
| Saturated fat | 0.26g | 0.044g | 1% |
| Vitamin A | 0µg | 10µg | 1% |
| Calcium | 3mg | 15mg | 1% |
| Net carbs | 23.98g | 2.25g | N/A |
| Sugar | 0.24g | 2.2g | N/A |
| Sodium | 4mg | 2mg | 0% |
| Vitamin E | 0.17mg | 0.12mg | 0% |
| Choline | 9.2mg | 6.7mg | 0% |
| Tryptophan | 0.033mg | 0.011mg | 0% |
| Threonine | 0.095mg | 0.028mg | 0% |
| Isoleucine | 0.109mg | 0.042mg | 0% |
| Leucine | 0.214mg | 0.069mg | 0% |
| Lysine | 0.099mg | 0.065mg | 0% |
| Methionine | 0.058mg | 0.017mg | 0% |
| Phenylalanine | 0.133mg | 0.041mg | 0% |
| Valine | 0.151mg | 0.053mg | 0% |
| Histidine | 0.066mg | 0.025mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +126.4% |
| Contains more FatsFats | +438.9% |
| Contains more CarbsCarbs | +663.6% |
| Contains more WaterWater | +34.7% |
| Contains more OtherOther | +40.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated fat | +2206.3% |
| Contains more Poly. FatPolyunsaturated fat | +311.2% |
| Contains less Sat. FatSaturated fat | -83.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +700% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
