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Rice vs. Rice — In-Depth Nutrition Comparison

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Significant differences between rice and rice

  • The amount of folate, iron, vitamin B1, and vitamin B3 in rice is higher than in rice.
  • Rice covers your daily folate needs 14% more than rice.
  • Rice has 8 times less vitamin B1 than rice. Rice has 0.163mg of vitamin B1, while rice has 0.02mg.

Specific food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Rice, white, long-grain, regular, unenriched, cooked without salt.

Infographic

Rice vs Rice 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.
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Rice
Rice
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more IronIron +500%
~equal in Magnesium ~12mg
~equal in Calcium ~10mg
~equal in Potassium ~35mg
~equal in Copper ~0.069mg
~equal in Zinc ~0.49mg
~equal in Phosphorus ~43mg
~equal in Sodium ~1mg
~equal in Manganese ~0.472mg
~equal in Selenium ~7.5µg

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.
Rice
Rice
3
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Rice
Rice
0
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% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin B1Vitamin B1 +715%
Contains more Vitamin B3Vitamin B3 +269%
Contains more FolateFolate +1833.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.04mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.013mg
~equal in Vitamin B5 ~0.39mg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~2.1mg

All nutrients comparison - raw data values

Nutrient Rice Rice DV% diff.
Folate 58µg 3µg 14%
Iron 1.2mg 0.2mg 13%
Vitamin B1 0.163mg 0.02mg 12%
Vitamin B3 1.476mg 0.4mg 7%
Calories 130kcal 130kcal 0%
Protein 2.69g 2.69g 0%
Fats 0.28g 0.28g 0%
Net carbs 27.77g 27.77g N/A
Carbs 28.17g 28.17g 0%
Magnesium 12mg 12mg 0%
Calcium 10mg 10mg 0%
Potassium 35mg 35mg 0%
Sugar 0.05g 0.05g N/A
Fiber 0.4g 0.4g 0%
Copper 0.069mg 0.069mg 0%
Zinc 0.49mg 0.49mg 0%
Phosphorus 43mg 43mg 0%
Sodium 1mg 1mg 0%
Vitamin E 0.04mg 0.04mg 0%
Manganese 0.472mg 0.472mg 0%
Selenium 7.5µg 7.5µg 0%
Vitamin B2 0.013mg 0.013mg 0%
Vitamin B5 0.39mg 0.39mg 0%
Vitamin B6 0.093mg 0.093mg 0%
Choline 2.1mg 2.1mg 0%
Saturated fat 0.077g 0.077g 0%
Monounsaturated fat 0.088g 0.088g 0%
Polyunsaturated fat 0.076g 0.076g 0%
Tryptophan 0.031mg 0.031mg 0%
Threonine 0.096mg 0.096mg 0%
Isoleucine 0.116mg 0.116mg 0%
Leucine 0.222mg 0.222mg 0%
Lysine 0.097mg 0.097mg 0%
Methionine 0.063mg 0.063mg 0%
Phenylalanine 0.144mg 0.144mg 0%
Valine 0.164mg 0.164mg 0%
Histidine 0.063mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
0
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Rice
Rice
0
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
~equal in Protein ~2.69g
~equal in Fats ~0.28g
~equal in Carbs ~28.17g
~equal in Water ~68.44g
~equal in Other ~0.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
0
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Rice
Rice
0
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
~equal in Saturated fat ~0.077g
~equal in Monounsaturated fat ~0.088g
~equal in Polyunsaturated fat ~0.076g

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.