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  6. Spread vs. Brown rice

Spread vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between spread and brown rice

  • Spread has more vitamin B12, vitamin E, choline, and selenium; however, brown rice is richer in manganese, magnesium, and phosphorus.
  • Spread covers your daily vitamin B12 needs 47% more than brown rice.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of spread is 0.

Specific food types used in this comparison are Sandwich spread, pork, beef and Rice, brown, long-grain, cooked.

Infographic

Spread 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.
Spread
Spread
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 +300%
Contains more PotassiumPotassium +27.9%
Contains more IronIron +41.1%
Contains more CopperCopper +22.6%
Contains more ZincZinc +43.7%
Contains more SeleniumSelenium +67.2%
Contains more MagnesiumMagnesium +387.5%
Contains more PhosphorusPhosphorus +74.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +3646.2%

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.
Spread
Spread
8
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +923.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +94.2%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +700%
Contains more CholineCholine +577.2%
Contains more Vitamin B3Vitamin B3 +48%
Contains more FolateFolate +350%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.178mg
~equal in Vitamin B6 ~0.123mg

All nutrients comparison - raw data values

Nutrient Spread Brown rice DV% diff.
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 4mg 44%
Manganese 0.026mg 0.974mg 41%
Saturated fat 5.977g 0.26g 26%
Fats 17.34g 0.97g 25%
Monounsaturated fat 7.584g 0.369g 18%
Polyunsaturated fat 2.565g 0.366g 15%
Cholesterol 38mg 0mg 13%
Vitamin E 1.74mg 0.17mg 10%
Starch 24.79g 10%
Choline 62.3mg 9.2mg 10%
Protein 7.66g 2.74g 10%
Selenium 9.7µg 5.8µg 7%
Magnesium 8mg 39mg 7%
Phosphorus 59mg 103mg 6%
Calories 235kcal 123kcal 6%
Fiber 0.2g 1.6g 6%
Vitamin B3 1.73mg 2.561mg 5%
Carbs 11.94g 25.58g 5%
Vitamin B2 0.134mg 0.069mg 5%
Zinc 1.02mg 0.71mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin A 26µg 0µg 3%
Copper 0.13mg 0.106mg 3%
Iron 0.79mg 0.56mg 3%
Vitamin D 22IU 0IU 3%
Folate 2µg 9µg 2%
Vitamin K 1.6µg 0.2µg 1%
Vitamin B1 0.172mg 0.178mg 1%
Vitamin B5 0.43mg 0.38mg 1%
Potassium 110mg 86mg 1%
Calcium 12mg 3mg 1%
Net carbs 11.74g 23.98g N/A
Sugar 0g 0.24g N/A
Vitamin B6 0.12mg 0.123mg 0%
Tryptophan 0.082mg 0.033mg 0%
Threonine 0.334mg 0.095mg 0%
Isoleucine 0.334mg 0.109mg 0%
Leucine 0.6mg 0.214mg 0%
Lysine 0.663mg 0.099mg 0%
Methionine 0.196mg 0.058mg 0%
Phenylalanine 0.301mg 0.133mg 0%
Valine 0.356mg 0.151mg 0%
Histidine 0.279mg 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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +179.6%
Contains more FatsFats +1687.6%
Contains more OtherOther +531.8%
Contains more CarbsCarbs +114.2%
Contains more WaterWater +16.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +1955.3%
Contains more Poly. FatPolyunsaturated fat +600.8%
Contains less Sat. FatSaturated fat -95.6%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.