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  6. Brown rice vs. Vegetable

Brown rice vs. Vegetable — In-Depth Nutrition Comparison

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Differences between brown rice and vegetable

  • Brown rice has more manganese, vitamin B3, selenium, vitamin B1, and phosphorus, while vegetable has more vitamin A, vitamin K, and fiber.
  • Vegetable's daily need coverage for vitamin A is 86% higher.
  • Vegetable contains 19 times less selenium than brown rice. Brown rice contains 5.8µg of selenium, while vegetable contains 0.3µg.

The food types used in this comparison are Rice, brown, long-grain, cooked and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Brown rice vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +77.3%
Contains more CopperCopper +27.7%
Contains more ZincZinc +44.9%
Contains more PhosphorusPhosphorus +102%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +157%
Contains more SeleniumSelenium +1833.3%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +96.5%
Contains more IronIron +46.4%

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%
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin B1Vitamin B1 +150.7%
Contains more Vitamin B3Vitamin B3 +200.9%
Contains more Vitamin B5Vitamin B5 +151.7%
Contains more Vitamin B6Vitamin B6 +66.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +123.5%
Contains more Vitamin B2Vitamin B2 +73.9%
Contains more Vitamin KVitamin K +11650%
Contains more FolateFolate +111.1%
Contains more CholineCholine +162%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Vegetable DV% diff.
Manganese 0.974mg 0.379mg 26%
Vitamin A 0µg 214µg 24%
Vitamin K 0.2µg 23.5µg 19%
Fiber 1.6g 4.4g 11%
Vitamin B3 2.561mg 0.851mg 11%
Starch 24.79g 10%
Selenium 5.8µg 0.3µg 10%
Vitamin B1 0.178mg 0.071mg 9%
Phosphorus 103mg 51mg 7%
Vitamin B5 0.38mg 0.151mg 5%
Magnesium 39mg 22mg 4%
Carbs 25.58g 13.09g 4%
Vitamin B2 0.069mg 0.12mg 4%
Vitamin C 0mg 3.2mg 4%
Vitamin B6 0.123mg 0.074mg 4%
Folate 9µg 19µg 3%
Choline 9.2mg 24.1mg 3%
Calories 123kcal 65kcal 3%
Iron 0.56mg 0.82mg 3%
Copper 0.106mg 0.083mg 3%
Zinc 0.71mg 0.49mg 2%
Polyunsaturated fat 0.366g 0.072g 2%
Potassium 86mg 169mg 2%
Calcium 3mg 25mg 2%
Vitamin E 0.17mg 0.38mg 1%
Saturated fat 0.26g 0.031g 1%
Sodium 4mg 35mg 1%
Monounsaturated fat 0.369g 0.01g 1%
Fats 0.97g 0.15g 1%
Protein 2.74g 2.86g 0%
Net carbs 23.98g 8.69g N/A
Sugar 0.24g 3.12g N/A
Tryptophan 0.033mg 0.029mg 0%
Threonine 0.095mg 0.115mg 0%
Isoleucine 0.109mg 0.139mg 0%
Leucine 0.214mg 0.19mg 0%
Lysine 0.099mg 0.17mg 0%
Methionine 0.058mg 0.034mg 0%
Phenylalanine 0.133mg 0.12mg 0%
Valine 0.151mg 0.149mg 0%
Histidine 0.066mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +546.7%
Contains more CarbsCarbs +95.4%
Contains more WaterWater +18.4%
Contains more OtherOther +52.3%
~equal in Protein ~2.86g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +3590%
Contains more Poly. FatPolyunsaturated fat +408.3%
Contains less Sat. FatSaturated fat -88.1%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.