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  6. Vegetable vs. Brown rice

Vegetable vs. Brown rice — In-Depth Nutrition Comparison

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Differences between Vegetable and Brown rice

  • Vegetable has more Vitamin A RAE, Vitamin K, and Fiber, while Brown rice has more Manganese, Vitamin B3, Selenium, Vitamin B1, and Phosphorus.
  • Brown rice's daily need coverage for Manganese is 26% higher.

The food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Rice, brown, long-grain, cooked.

Infographic

Vegetable 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.
Vegetable
Vegetable
3
:
7
Brown rice
Brown rice
Contains more Calcium +733.3%
Contains more Iron +46.4%
Contains more Potassium +96.5%
Contains more Magnesium +77.3%
Contains more Phosphorus +102%
Contains less Sodium -88.6%
Contains more Zinc +44.9%
Contains more Copper +27.7%
Contains more Manganese +157%
Contains more Selenium +1833.3%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +733.3%
Contains more Iron +46.4%
Contains more Potassium +96.5%
Contains more Magnesium +77.3%
Contains more Phosphorus +102%
Contains less Sodium -88.6%
Contains more Zinc +44.9%
Contains more Copper +27.7%
Contains more Manganese +157%
Contains more Selenium +1833.3%

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.
Vegetable
Vegetable
6
:
4
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +123.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +73.9%
Contains more Folate +111.1%
Contains more Vitamin K +11650%
Contains more Vitamin B1 +150.7%
Contains more Vitamin B3 +200.9%
Contains more Vitamin B5 +151.7%
Contains more Vitamin B6 +66.2%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +123.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +73.9%
Contains more Folate +111.1%
Contains more Vitamin K +11650%
Contains more Vitamin B1 +150.7%
Contains more Vitamin B3 +200.9%
Contains more Vitamin B5 +151.7%
Contains more Vitamin B6 +66.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
3
:
2
Brown rice
Brown rice
Contains more Water +18.4%
Contains more Other +52.3%
Contains more Fats +546.7%
Contains more Carbs +95.4%
Equal in Protein - 2.74
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Brown rice
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 Water +18.4%
Contains more Other +52.3%
Contains more Fats +546.7%
Contains more Carbs +95.4%
Equal in Protein - 2.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +3590%
Contains more Polyunsaturated fat +408.3%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +3590%
Contains more Polyunsaturated fat +408.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Brown rice
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vegetable Brown rice Opinion
Net carbs 8.69g 23.98g Brown rice
Protein 2.86g 2.74g Vegetable
Fats 0.15g 0.97g Brown rice
Carbs 13.09g 25.58g Brown rice
Calories 65kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 3.12g 0.24g Brown rice
Fiber 4.4g 1.6g Vegetable
Calcium 25mg 3mg Vegetable
Iron 0.82mg 0.56mg Vegetable
Magnesium 22mg 39mg Brown rice
Phosphorus 51mg 103mg Brown rice
Potassium 169mg 86mg Vegetable
Sodium 35mg 4mg Brown rice
Zinc 0.49mg 0.71mg Brown rice
Copper 0.083mg 0.106mg Brown rice
Manganese 0.379mg 0.974mg Brown rice
Selenium 0.3µg 5.8µg Brown rice
Vitamin A 4277IU 0IU Vegetable
Vitamin A RAE 214µg 0µg Vegetable
Vitamin E 0.38mg 0.17mg Vegetable
Vitamin C 3.2mg 0mg Vegetable
Vitamin B1 0.071mg 0.178mg Brown rice
Vitamin B2 0.12mg 0.069mg Vegetable
Vitamin B3 0.851mg 2.561mg Brown rice
Vitamin B5 0.151mg 0.38mg Brown rice
Vitamin B6 0.074mg 0.123mg Brown rice
Folate 19µg 9µg Vegetable
Vitamin K 23.5µg 0.2µg Vegetable
Tryptophan 0.029mg 0.033mg Brown rice
Threonine 0.115mg 0.095mg Vegetable
Isoleucine 0.139mg 0.109mg Vegetable
Leucine 0.19mg 0.214mg Brown rice
Lysine 0.17mg 0.099mg Vegetable
Methionine 0.034mg 0.058mg Brown rice
Phenylalanine 0.12mg 0.133mg Brown rice
Valine 0.149mg 0.151mg Brown rice
Histidine 0.073mg 0.066mg Vegetable
Saturated Fat 0.031g 0.26g Vegetable
Monounsaturated Fat 0.01g 0.369g Brown rice
Polyunsaturated fat 0.072g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Vegetable
14%
Brown rice
Minerals Daily Need Coverage Score
19%
Vegetable
32%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.229g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $1.5)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 2.88g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 31mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (66)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.