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  6. Smoothie vs. Brown rice

Smoothie vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between smoothie and brown rice

  • Smoothie is richer in vitamin C, vitamin B12, and vitamin A, yet brown rice is richer in vitamin B3, fiber, and iron.
  • Daily need coverage for vitamin C for smoothie is 27% higher.
  • Brown rice contains less sugar.
  • Smoothie has a lower glycemic index than brown rice.

Food types used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Rice, brown, long-grain, cooked.

Infographic

Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
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 CalciumCalcium +1266.7%
Contains more PotassiumPotassium +258.3%
Contains more IronIron +273.3%
Contains less SodiumSodium -86.2%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 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 B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +213.8%
Contains more Vitamin B6Vitamin B6 +50%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Smoothie Brown rice DV% diff.
Manganese 0.974mg 42%
Vitamin C 24.5mg 0mg 27%
Vitamin B1 0.178mg 15%
Phosphorus 103mg 15%
Copper 0.106mg 12%
Vitamin B3 0.816mg 2.561mg 11%
Selenium 5.8µg 11%
Vitamin B12 0.24µg 0µg 10%
Starch 24.79g 10%
Magnesium 39mg 9%
Vitamin B5 0.38mg 8%
Carbs 8.16g 25.58g 6%
Fiber 0g 1.6g 6%
Zinc 0.71mg 6%
Vitamin B2 0.069mg 5%
Iron 0.15mg 0.56mg 5%
Calories 37kcal 123kcal 4%
Calcium 41mg 3mg 4%
Protein 1.22g 2.74g 3%
Vitamin B6 0.082mg 0.123mg 3%
Folate 9µg 2%
Polyunsaturated fat 0.366g 2%
Potassium 24mg 86mg 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Sodium 29mg 4mg 1%
Saturated fat 0g 0.26g 1%
Monounsaturated fat 0.369g 1%
Fats 0g 0.97g 1%
Net carbs 8.16g 23.98g N/A
Sugar 7.35g 0.24g N/A
Vitamin K 0.2µg 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-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 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 WaterWater +28.5%
Contains more ProteinProtein +124.6%
Contains more FatsFats +∞%
Contains more CarbsCarbs +213.5%
Contains more OtherOther +29.4%

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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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.