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Saffron vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between saffron and brown rice

  • Saffron is richer than brown rice in manganese, iron, vitamin C, vitamin B6, magnesium, potassium, copper, phosphorus, folate, and vitamin B2.
  • Daily need coverage for manganese for saffron is 1193% higher.

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

Infographic

Saffron vs Brown 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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%
Contains more MagnesiumMagnesium +576.9%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +1904.7%
Contains more IronIron +1882.1%
Contains more CopperCopper +209.4%
Contains more ZincZinc +53.5%
Contains more PhosphorusPhosphorus +144.7%
Contains more ManganeseManganese +2816.6%
Contains less SodiumSodium -97.3%
~equal in Selenium ~5.8µg

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +287%
Contains more Vitamin B6Vitamin B6 +721.1%
Contains more FolateFolate +933.3%
Contains more Vitamin B1Vitamin B1 +54.8%
Contains more Vitamin B3Vitamin B3 +75.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Saffron Brown rice DV% diff.
Manganese 28.408mg 0.974mg 1193%
Iron 11.1mg 0.56mg 132%
Vitamin C 80.8mg 0mg 90%
Vitamin B6 1.01mg 0.123mg 68%
Magnesium 264mg 39mg 54%
Potassium 1724mg 86mg 48%
Copper 0.328mg 0.106mg 25%
Phosphorus 252mg 103mg 21%
Folate 93µg 9µg 21%
Protein 11.43g 2.74g 17%
Vitamin B2 0.267mg 0.069mg 15%
Carbs 65.37g 25.58g 13%
Polyunsaturated fat 2.067g 0.366g 11%
Calcium 111mg 3mg 11%
Starch 24.79g 10%
Calories 310kcal 123kcal 9%
Fiber 3.9g 1.6g 9%
Fats 5.85g 0.97g 8%
Vitamin B5 0.38mg 8%
Vitamin B3 1.46mg 2.561mg 7%
Sodium 148mg 4mg 6%
Saturated fat 1.586g 0.26g 6%
Vitamin B1 0.115mg 0.178mg 5%
Zinc 1.09mg 0.71mg 3%
Vitamin A 27µg 0µg 3%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Net carbs 61.47g 23.98g N/A
Sugar 0.24g N/A
Selenium 5.6µg 5.8µg 0%
Vitamin K 0.2µg 0%
Monounsaturated fat 0.429g 0.369g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +317.2%
Contains more FatsFats +503.1%
Contains more CarbsCarbs +155.6%
Contains more OtherOther +1138.6%
Contains more WaterWater +490.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +16.3%
Contains more Poly. FatPolyunsaturated fat +464.8%
Contains less Sat. FatSaturated fat -83.6%

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.