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  6. Brown rice vs. Sorghum grain

Brown rice vs. Sorghum grain — In-Depth Nutrition Comparison

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The main differences between brown rice and sorghum grain

  • Sorghum grain is richer than brown rice in iron, magnesium, manganese, phosphorus, vitamin B6, fiber, copper, protein, carbs, and vitamin B1.
  • Daily need coverage for iron for sorghum grain is 35% higher.

Food types used in this article are Rice, brown, long-grain, cooked and Sorghum grain.

Infographic

Brown rice vs Sorghum grain infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 118% 3.9% 32% 126% 95% 46% 124% 0.26% 209% 67%
Contains more MagnesiumMagnesium +323.1%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +322.1%
Contains more IronIron +500%
Contains more CopperCopper +167.9%
Contains more ZincZinc +135.2%
Contains more PhosphorusPhosphorus +180.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +64.8%
Contains more SeleniumSelenium +110.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 10% 83% 22% 69% 22% 102% 0% 0% 15%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B1Vitamin B1 +86.5%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B3Vitamin B3 +44%
Contains more Vitamin B6Vitamin B6 +260.2%
Contains more FolateFolate +122.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.367mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Sorghum grain DV% diff.
Iron 0.56mg 3.36mg 35%
Magnesium 39mg 165mg 30%
Phosphorus 103mg 289mg 27%
Manganese 0.974mg 1.605mg 27%
Vitamin B6 0.123mg 0.443mg 25%
Fiber 1.6g 6.7g 20%
Copper 0.106mg 0.284mg 20%
Protein 2.74g 10.62g 16%
Carbs 25.58g 72.09g 16%
Vitamin B1 0.178mg 0.332mg 13%
Selenium 5.8µg 12.2µg 12%
Calories 123kcal 329kcal 10%
Starch 24.79g 10%
Zinc 0.71mg 1.67mg 9%
Potassium 86mg 363mg 8%
Polyunsaturated fat 0.366g 1.558g 8%
Vitamin B3 2.561mg 3.688mg 7%
Fats 0.97g 3.46g 4%
Folate 9µg 20µg 3%
Vitamin E 0.17mg 0.5mg 2%
Vitamin B2 0.069mg 0.096mg 2%
Choline 9.2mg 2%
Saturated fat 0.26g 0.61g 2%
Monounsaturated fat 0.369g 1.131g 2%
Omega-6 (Linoleic acid) 0.355g 2%
Calcium 3mg 13mg 1%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 2.2g 3.2g N/A
Calories per 10 g protein 449kcal 310kcal N/A
Weight per 100 calories 81g 30g N/A
Unsaturated / Saturated Fat ratio 2.8 4.4 N/A
Net carbs 23.98g 65.39g N/A
Sugar 0.24g 2.53g N/A
Sodium 4mg 2mg 0%
Vitamin B5 0.38mg 0.367mg 0%
Vitamin K 0.2µg 0%
Trans fat 0g 0.005g N/A
Tryptophan 0.033mg 0.124mg 0%
Threonine 0.095mg 0.346mg 0%
Isoleucine 0.109mg 0.433mg 0%
Leucine 0.214mg 1.491mg 0%
Lysine 0.099mg 0.229mg 0%
Methionine 0.058mg 0.169mg 0%
Phenylalanine 0.133mg 0.546mg 0%
Valine 0.151mg 0.561mg 0%
Histidine 0.066mg 0.246mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
11% 3% 72% 12%
Protein: 10.62 g
Fats: 3.46 g
Carbs: 72.09 g
Water: 12.4 g
Other: 1.43 g
Contains more WaterWater +466.7%
Contains more ProteinProtein +287.6%
Contains more FatsFats +256.7%
Contains more CarbsCarbs +181.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
18% 34% 47%
Saturated fat: Sat. Fat 0.61 g
Monounsaturated fat: Mono. Fat 1.131 g
Polyunsaturated fat: Poly. Fat 1.558 g
Contains less Sat. FatSaturated fat -57.4%
Contains more Mono. FatMonounsaturated fat +206.5%
Contains more Poly. FatPolyunsaturated fat +325.7%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Sorghum grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169716/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.