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  6. Star anise vs. Brown rice

Star anise vs. Brown rice — In-Depth Nutrition Comparison

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How are star anise and brown rice different?

  • Star anise has more iron, copper, calcium, manganese, fiber, phosphorus, zinc, vitamin B6, potassium, and magnesium than brown rice.
  • Daily need coverage for iron for star anise is 455% higher.
  • Star anise contains 215 times more calcium than brown rice. While star anise contains 646mg of calcium, brown rice contains only 3mg.
  • Brown rice has a lower glycemic index (66) than star anise (89).

Spices, anise seed and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Star anise 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 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
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 +335.9%
Contains more CalciumCalcium +21433.3%
Contains more PotassiumPotassium +1575.6%
Contains more IronIron +6500%
Contains more CopperCopper +758.5%
Contains more ZincZinc +646.5%
Contains more PhosphorusPhosphorus +327.2%
Contains more ManganeseManganese +136.1%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +16%

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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 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 B1Vitamin B1 +91%
Contains more Vitamin B2Vitamin B2 +320.3%
Contains more Vitamin B3Vitamin B3 +19.5%
Contains more Vitamin B5Vitamin B5 +109.7%
Contains more Vitamin B6Vitamin B6 +428.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Star anise Brown rice DV% diff.
Iron 36.96mg 0.56mg 455%
Copper 0.91mg 0.106mg 89%
Calcium 646mg 3mg 64%
Manganese 2.3mg 0.974mg 58%
Fiber 14.6g 1.6g 52%
Phosphorus 440mg 103mg 48%
Zinc 5.3mg 0.71mg 42%
Vitamin B6 0.65mg 0.123mg 41%
Potassium 1441mg 86mg 40%
Magnesium 170mg 39mg 31%
Protein 17.6g 2.74g 30%
Monounsaturated fat 9.78g 0.369g 24%
Vitamin C 21mg 0mg 23%
Fats 15.9g 0.97g 23%
Polyunsaturated fat 3.15g 0.366g 19%
Vitamin B2 0.29mg 0.069mg 17%
Vitamin B1 0.34mg 0.178mg 14%
Calories 337kcal 123kcal 11%
Starch 24.79g 10%
Carbs 50.02g 25.58g 8%
Vitamin B5 0.797mg 0.38mg 8%
Vitamin B3 3.06mg 2.561mg 3%
Choline 9.2mg 2%
Vitamin A 16µg 0µg 2%
Saturated fat 0.586g 0.26g 1%
Vitamin E 0.17mg 1%
Sodium 16mg 4mg 1%
Selenium 5µg 5.8µg 1%
Net carbs 35.42g 23.98g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Folate 10µg 9µg 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
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 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 +542.3%
Contains more FatsFats +1539.2%
Contains more CarbsCarbs +95.5%
Contains more OtherOther +1477.3%
Contains more WaterWater +636.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 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 +2550.4%
Contains more Poly. FatPolyunsaturated fat +760.7%
Contains less Sat. FatSaturated fat -55.6%

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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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.