Yogurt vs. Brown rice — In-Depth Nutrition Comparison
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Summary of differences between yogurt and brown rice
- Yogurt has more vitamin B12, vitamin B2, calcium, and selenium; however, brown rice is higher in manganese, vitamin B3, vitamin B1, copper, magnesium, and fiber.
- Brown rice covers your daily need for manganese, 42% more than yogurt.
- The glycemic index of brown rice is higher.
These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Rice, brown, long-grain, cooked.
Infographic
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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.
| Contains more CalciumCalcium | +3566.7% |
| Contains more PotassiumPotassium | +64% |
| Contains more PhosphorusPhosphorus | +31.1% |
| Contains more SeleniumSelenium | +67.2% |
| Contains more MagnesiumMagnesium | +254.5% |
| Contains more IronIron | +700% |
| Contains more CopperCopper | +523.5% |
| Contains more ZincZinc | +36.5% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +10722.2% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +302.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +64.1% |
| Contains more Vitamin EVitamin E | +1600% |
| Contains more Vitamin B1Vitamin B1 | +673.9% |
| Contains more Vitamin B3Vitamin B3 | +1131.3% |
| Contains more Vitamin B5Vitamin B5 | +14.8% |
| Contains more Vitamin B6Vitamin B6 | +95.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +28.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +271.9% |
| Contains more WaterWater | +21.1% |
| Contains more OtherOther | +63.6% |
| Contains more FatsFats | +148.7% |
| Contains more CarbsCarbs | +610.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -55% |
| Contains more Mono. FatMonounsaturated fat | +596.2% |
| Contains more Poly. FatPolyunsaturated fat | +2950% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.54 g
Maltose:
0 g
Galactose:
0.7 g
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.009mg | 0.974mg | 42% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Vitamin B2 | 0.278mg | 0.069mg | 16% |
| Vitamin B3 | 0.208mg | 2.561mg | 15% |
| Protein | 10.19g | 2.74g | 15% |
| Vitamin B1 | 0.023mg | 0.178mg | 13% |
| Calcium | 110mg | 3mg | 11% |
| Copper | 0.017mg | 0.106mg | 10% |
| Starch | 24.79g | 10% | |
| Carbs | 3.6g | 25.58g | 7% |
| Magnesium | 11mg | 39mg | 7% |
| Selenium | 9.7µg | 5.8µg | 7% |
| Iron | 0.07mg | 0.56mg | 6% |
| Fiber | 0g | 1.6g | 6% |
| Vitamin B6 | 0.063mg | 0.123mg | 5% |
| Phosphorus | 135mg | 103mg | 5% |
| Calories | 59kcal | 123kcal | 3% |
| Zinc | 0.52mg | 0.71mg | 2% |
| Potassium | 141mg | 86mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Polyunsaturated fat | 0.012g | 0.366g | 2% |
| Saturated fat | 0.117g | 0.26g | 1% |
| Vitamin E | 0.01mg | 0.17mg | 1% |
| Sodium | 36mg | 4mg | 1% |
| Vitamin B5 | 0.331mg | 0.38mg | 1% |
| Fats | 0.39g | 0.97g | 1% |
| Folate | 7µg | 9µg | 1% |
| Monounsaturated fat | 0.053g | 0.369g | 1% |
| Choline | 15.1mg | 9.2mg | 1% |
| Net carbs | 3.6g | 23.98g | N/A |
| Sugar | 3.24g | 0.24g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin K | 0µg | 0.2µg | 0% |
| Trans fat | 0.006g | 0g | N/A |
| 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 | 0.001g | 0.011g | N/A |
| Omega-6 - Linoleic acid | 0.01g | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
13%
Minerals Daily Need Coverage Score
19%
32%
Comparison summary
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 0.143g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 47)
Which food is lower in Cholesterol?
Brown rice is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 32mg)
Which food is cheaper?
Brown rice is cheaper (difference - $0.6)
Which food is richer in minerals?
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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.