Brown rice vs. Zucchini — In-Depth Nutrition Comparison
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The main differences between brown rice and zucchini
- Brown rice is richer in manganese, vitamin B3, vitamin B1, selenium, phosphorus, copper, and magnesium, yet zucchini is richer in vitamin C and potassium.
- Daily need coverage for manganese for brown rice is 35% higher.
- Brown rice contains 29 times more selenium than zucchini. Brown rice contains 5.8µg of selenium, while zucchini contains 0.2µg.
- Zucchini has a lower glycemic index than brown rice.
Food types used in this article are Rice, brown, long-grain, cooked and Squash, summer, zucchini, includes skin, raw.
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 | +116.7% |
| Contains more IronIron | +51.4% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +121.9% |
| Contains more PhosphorusPhosphorus | +171.1% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +450.3% |
| Contains more SeleniumSelenium | +2800% |
| Contains more CalciumCalcium | +433.3% |
| Contains more PotassiumPotassium | +203.5% |
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 EVitamin E | +41.7% |
| Contains more Vitamin B1Vitamin B1 | +295.6% |
| Contains more Vitamin B3Vitamin B3 | +467.8% |
| Contains more Vitamin B5Vitamin B5 | +86.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +36.2% |
| Contains more Vitamin B6Vitamin B6 | +32.5% |
| Contains more Vitamin KVitamin K | +2050% |
| Contains more FolateFolate | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.974mg | 0.177mg | 35% |
| Vitamin C | 0mg | 17.9mg | 20% |
| Vitamin B3 | 2.561mg | 0.451mg | 13% |
| Vitamin B1 | 0.178mg | 0.045mg | 11% |
| Selenium | 5.8µg | 0.2µg | 10% |
| Starch | 24.79g | 0g | 10% |
| Phosphorus | 103mg | 38mg | 9% |
| Carbs | 25.58g | 3.11g | 7% |
| Copper | 0.106mg | 0.053mg | 6% |
| Calories | 123kcal | 17kcal | 5% |
| Potassium | 86mg | 261mg | 5% |
| Magnesium | 39mg | 18mg | 5% |
| Vitamin B5 | 0.38mg | 0.204mg | 4% |
| Zinc | 0.71mg | 0.32mg | 4% |
| Folate | 9µg | 24µg | 4% |
| Vitamin K | 0.2µg | 4.3µg | 3% |
| Protein | 2.74g | 1.21g | 3% |
| Vitamin B6 | 0.123mg | 0.163mg | 3% |
| Polyunsaturated fat | 0.366g | 0.091g | 2% |
| Fructose | 0g | 1.38g | 2% |
| Vitamin B2 | 0.069mg | 0.094mg | 2% |
| Fiber | 1.6g | 1g | 2% |
| Iron | 0.56mg | 0.37mg | 2% |
| Fats | 0.97g | 0.32g | 1% |
| Calcium | 3mg | 16mg | 1% |
| Saturated fat | 0.26g | 0.084g | 1% |
| Monounsaturated fat | 0.369g | 0.011g | 1% |
| Vitamin A | 0µg | 10µg | 1% |
| Net carbs | 23.98g | 2.11g | N/A |
| Sugar | 0.24g | 2.5g | N/A |
| Sodium | 4mg | 8mg | 0% |
| Vitamin E | 0.17mg | 0.12mg | 0% |
| Choline | 9.2mg | 9.5mg | 0% |
| Tryptophan | 0.033mg | 0.01mg | 0% |
| Threonine | 0.095mg | 0.029mg | 0% |
| Isoleucine | 0.109mg | 0.044mg | 0% |
| Leucine | 0.214mg | 0.071mg | 0% |
| Lysine | 0.099mg | 0.067mg | 0% |
| Methionine | 0.058mg | 0.018mg | 0% |
| Phenylalanine | 0.133mg | 0.043mg | 0% |
| Valine | 0.151mg | 0.054mg | 0% |
| Histidine | 0.066mg | 0.026mg | 0% |
| Omega-3 - ALA | 0.011g | 0.061g | N/A |
| Omega-6 - Linoleic acid | 0.355g | 0.03g | 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:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
| Contains more ProteinProtein | +126.4% |
| Contains more FatsFats | +203.1% |
| Contains more CarbsCarbs | +722.5% |
| Contains more WaterWater | +34.9% |
| Contains more OtherOther | +29.5% |
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
0.084 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.091 g
| Contains more Mono. FatMonounsaturated fat | +3254.5% |
| Contains more Poly. FatPolyunsaturated fat | +302.2% |
| Contains less Sat. FatSaturated fat | -67.7% |
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:
0.05 g
Glucose:
1.07 g
Fructose:
1.38 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +380% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
