Brown rice vs. Yolk — In-Depth Nutrition Comparison
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Important differences between brown rice and yolk
- Brown rice has more manganese; however, yolk has more choline, selenium, vitamin B12, vitamin B5, phosphorus, vitamin D, and vitamin B2.
- Yolk's daily need coverage for cholesterol is 362% more.
- Brown rice has 18 times more manganese than yolk. Brown rice has 0.974mg of manganese, while yolk has 0.055mg.
- Brown rice is lower in saturated fat.
- Brown rice has a higher glycemic index than yolk.
The food varieties used in the comparison are Rice, brown, long-grain, cooked and Egg, yolk, raw, fresh.
Infographic
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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 | +680% |
| Contains more CopperCopper | +37.7% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +1670.9% |
| Contains more CalciumCalcium | +4200% |
| Contains more PotassiumPotassium | +26.7% |
| Contains more IronIron | +387.5% |
| Contains more ZincZinc | +223.9% |
| Contains more PhosphorusPhosphorus | +278.6% |
| Contains more SeleniumSelenium | +865.5% |
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 B3Vitamin B3 | +10570.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1417.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +665.2% |
| Contains more Vitamin B5Vitamin B5 | +686.8% |
| Contains more Vitamin B6Vitamin B6 | +184.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +250% |
| Contains more FolateFolate | +1522.2% |
| Contains more CholineCholine | +8815.2% |
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:
15.86 g
Fats:
26.54 g
Carbs:
3.59 g
Water:
52.31 g
Other:
1.7 g
| Contains more CarbsCarbs | +612.5% |
| Contains more WaterWater | +34.3% |
| Contains more ProteinProtein | +478.8% |
| Contains more FatsFats | +2636.1% |
| Contains more OtherOther | +286.4% |
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
9.551 g
Monounsaturated fat:
Mono. Fat
11.738 g
Polyunsaturated fat:
Poly. Fat
4.204 g
| Contains less Sat. FatSaturated fat | -97.3% |
| Contains more Mono. FatMonounsaturated fat | +3081% |
| Contains more Poly. FatPolyunsaturated fat | +1048.6% |
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:
0.07 g
Glucose:
0.18 g
Fructose:
0.07 g
Lactose:
0.07 g
Maltose:
0.07 g
Galactose:
0.07 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +242.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Cholesterol | 0mg | 1085mg | 362% |
| Choline | 9.2mg | 820.2mg | 147% |
| Selenium | 5.8µg | 56µg | 91% |
| Vitamin B12 | 0µg | 1.95µg | 81% |
| Vitamin B5 | 0.38mg | 2.99mg | 52% |
| Vitamin A | 0µg | 381µg | 42% |
| Saturated fat | 0.26g | 9.551g | 42% |
| Phosphorus | 103mg | 390mg | 41% |
| Manganese | 0.974mg | 0.055mg | 40% |
| Fats | 0.97g | 26.54g | 39% |
| Vitamin B2 | 0.069mg | 0.528mg | 35% |
| Folate | 9µg | 146µg | 34% |
| Monounsaturated fat | 0.369g | 11.738g | 28% |
| Iron | 0.56mg | 2.73mg | 27% |
| Vitamin D | 0IU | 218IU | 27% |
| Vitamin D | 0µg | 5.4µg | 27% |
| Protein | 2.74g | 15.86g | 26% |
| Polyunsaturated fat | 0.366g | 4.204g | 26% |
| Vitamin B6 | 0.123mg | 0.35mg | 17% |
| Vitamin B3 | 2.561mg | 0.024mg | 16% |
| Vitamin E | 0.17mg | 2.58mg | 16% |
| Zinc | 0.71mg | 2.3mg | 14% |
| Calcium | 3mg | 129mg | 13% |
| Calories | 123kcal | 322kcal | 10% |
| Starch | 24.79g | 10% | |
| Magnesium | 39mg | 5mg | 8% |
| Carbs | 25.58g | 3.59g | 7% |
| Fiber | 1.6g | 0g | 6% |
| Copper | 0.106mg | 0.077mg | 3% |
| Sodium | 4mg | 48mg | 2% |
| Potassium | 86mg | 109mg | 1% |
| Net carbs | 23.98g | 3.59g | N/A |
| Sugar | 0.24g | 0.56g | N/A |
| Vitamin B1 | 0.178mg | 0.176mg | 0% |
| Vitamin K | 0.2µg | 0.7µg | 0% |
| Tryptophan | 0.033mg | 0.177mg | 0% |
| Threonine | 0.095mg | 0.687mg | 0% |
| Isoleucine | 0.109mg | 0.866mg | 0% |
| Leucine | 0.214mg | 1.399mg | 0% |
| Lysine | 0.099mg | 1.217mg | 0% |
| Methionine | 0.058mg | 0.378mg | 0% |
| Phenylalanine | 0.133mg | 0.681mg | 0% |
| Valine | 0.151mg | 0.949mg | 0% |
| Histidine | 0.066mg | 0.416mg | 0% |
| Fructose | 0g | 0.07g | 0% |
| Omega-3 - EPA | 0g | 0.011g | N/A |
| Omega-3 - DHA | 0g | 0.114g | N/A |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
114%
Minerals Daily Need Coverage Score
32%
73%
Comparison summary
Which food is lower in glycemic index?
Yolk is lower in glycemic index (difference - 66)
Which food is cheaper?
Yolk is cheaper (difference - $1)
Which food is richer in minerals?
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice is lower in Cholesterol (difference - 1085mg)
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Brown rice is lower in Saturated fat (difference - 9.291g)