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  6. Brown rice vs. Table salt

Brown rice vs. Table salt — In-Depth Nutrition Comparison

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The main differences between brown rice and table salt

  • Brown rice is richer than table salt in manganese, vitamin B3, vitamin B1, phosphorus, selenium, vitamin B6, magnesium, copper, and vitamin B5.
  • Daily need coverage for sodium for table salt is 1685% higher.
  • Brown rice contains less sodium.
  • Table salt has a lower glycemic index than brown rice.

Food types used in this article are Rice, brown, long-grain, cooked and Salt, table.

Infographic

Brown rice vs Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +3800%
Contains more PotassiumPotassium +975%
Contains more IronIron +69.7%
Contains more CopperCopper +253.3%
Contains more ZincZinc +610%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +874%
Contains more SeleniumSelenium +5700%
Contains more CalciumCalcium +700%

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Table salt DV% diff.
Sodium 4mg 38758mg 1685%
Manganese 0.974mg 0.1mg 38%
Vitamin B3 2.561mg 0mg 16%
Vitamin B1 0.178mg 0mg 15%
Phosphorus 103mg 0mg 15%
Selenium 5.8µg 0.1µg 10%
Starch 24.79g 10%
Vitamin B6 0.123mg 0mg 9%
Carbs 25.58g 0g 9%
Magnesium 39mg 1mg 9%
Vitamin B5 0.38mg 0mg 8%
Copper 0.106mg 0.03mg 8%
Calories 123kcal 0kcal 6%
Fiber 1.6g 0g 6%
Zinc 0.71mg 0.1mg 6%
Protein 2.74g 0g 5%
Vitamin B2 0.069mg 0mg 5%
Iron 0.56mg 0.33mg 3%
Polyunsaturated fat 0.366g 0g 2%
Folate 9µg 0µg 2%
Potassium 86mg 8mg 2%
Calcium 3mg 24mg 2%
Choline 9.2mg 0mg 2%
Monounsaturated fat 0.369g 0g 1%
Saturated fat 0.26g 0g 1%
Vitamin E 0.17mg 0mg 1%
Fats 0.97g 0g 1%
Net carbs 23.98g 0g N/A
Sugar 0.24g 0g N/A
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.033mg 0mg 0%
Threonine 0.095mg 0mg 0%
Isoleucine 0.109mg 0mg 0%
Leucine 0.214mg 0mg 0%
Lysine 0.099mg 0mg 0%
Methionine 0.058mg 0mg 0%
Phenylalanine 0.133mg 0mg 0%
Valine 0.151mg 0mg 0%
Histidine 0.066mg 0mg 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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35035%
Contains more OtherOther +22581.8%

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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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.