Nutrition Comparison Tool

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Cooked Brown Rice
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Cooked White Rice
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 6% DV 112 calories
  • Cooked White Rice 100 grams (x1) 7% DV 130 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 1% DV 0.83g
  • Cooked White Rice 100 grams (x1) 0% DV 0.28g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 9% DV 23.5g
  • Cooked White Rice 100 grams (x1) 10% DV 28.2g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 5% DV 2.3g
  • Cooked White Rice 100 grams (x1) 5% DV 2.7g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 0% DV 0mg
  • Cooked White Rice 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 1% DV 0.17g
  • Cooked White Rice 100 grams (x1) 0% DV 0.08g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 6% DV 1.8g
  • Cooked White Rice 100 grams (x1) 1% DV 0.4g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) --% DV --g
  • Cooked White Rice 100 grams (x1) 0% DV 0.05g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 3% DV 0.53mg
  • Cooked White Rice 100 grams (x1) 7% DV 1.2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 1% DV 10mg
  • Cooked White Rice 100 grams (x1) 1% DV 10mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 2% DV 79mg
  • Cooked White Rice 100 grams (x1) 1% DV 35mg
Comparison Table

Table Legend

  1. Cooked Brown Rice
  2. Cooked White Rice
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 100 100
Calories
(%DV)
112
(6%)
130
(7%)
Fat (g)
(%DV)
0.83
(1%)
0.28
(0%)
Protein (g)
(%DV)
2.3
(5%)
2.7
(5%)
Carbohydrate (g)
(%DV)
23.5
(9%)
28.2
(10%)
Sugars (g)
(%DV)
--
(--%)
0.05
(0%)
Fiber (g)
(%DV)
1.8
(6%)
0.4
(1%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.17
(1%)
0.08
(0%)
Net-Carbs (g) 21.7
27.8
Trans Fatty Acids (g) --
--
  Minerals
Food # 1 2
Weight (g) 100 100
Calcium (mg)
(%DV)
10
(1%)
10
(1%)
Iron, Fe (mg)
(%DV)
0.53
(3%)
1.2
(7%)
Potassium, K (mg)
(%DV)
79
(2%)
35
(1%)
Magnesium (mg)
(%DV)
44
(10%)
12
(3%)
Phosphorus, P (mg)
(%DV)
77
(6%)
43
(3%)
Sodium (mg)
(%DV)
1
(0%)
1
(0%)
Zinc, Zn (mg)
(%DV)
0.62
(6%)
0.49
(4%)
Copper, Cu (mg)
(%DV)
0.08
(9%)
0.07
(8%)
Manganese (mg)
(%DV)
1.1
(48%)
0.47
(21%)
Selenium, Se (mcg)
(%DV)
--
(--%)
7.5
(14%)
Fluoride, F (mcg)
(%AI)
--
(--%)
41.1
(1%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 100 100
Vitamin A, RAE (mcg)
(%DV)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(9%)
0.16
(14%)
Riboflavin (B2) (mg)
(%DV)
0.01
(1%)
0.01
(1%)
Niacin (B3) (mg)
(%DV)
1.3
(8%)
1.5
(9%)
Vitamin B5 (PA) (mg)
(%DV)
0.39
(8%)
0.39
(8%)
Vitamin B6 (mg)
(%DV)
0.15
(9%)
0.09
(5%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)
4
(1%)
58
(14%)
Folic acid (mcg)
(%)
0
(0%)
55
(14%)
Food Folate (mcg)
(%)
4
(1%)
3
(1%)
Folate DFE (mcg)
(%)
4
(1%)
97
(24%)
Choline (mg)
(%DV)
--
(--%)
2.1
(0%)
Vitamin B12 (mcg)
(%DV)
0
(0%)
0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)
--
(--%)
0
(0%)
Carotene, alpha (mcg)
(%RDA)
--
(--%)
0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)
--
(--%)
0
(0%)
Vitamin A, IU (IU) 0 0
Lycopene (mcg) --
0
Lut + Zeaxanthin (mcg) --
0
Vitamin E (mg)
(%DV)
--
(--%)
0.04
(0%)
Vitamin D (mcg)
(%DV)
0
(0%)
0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin K (mcg)
(%DV)
--
(--%)
0
(0%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 100 100
Water (g) 73
68.4
Ash (g) 0.39
0.41
Alcohol (g) --
0
Caffeine (mg) --
0
Theobromine (mg) --
0
PRAL score 1.03
1.73
  Carbohydrates
Food # 1 2
Weight (g) 100 100
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)
--
(--%)
--
(--%)
Sucrose (g) --
--
Glucose (Dextrose) (g) --
--
Fructose (g) --
--
Lactose (g) --
--
Maltose (g) --
--
Galactose (g) --
--
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 100 100
Monounsaturated Fats (g) 0.3
0.088
Polyunsaturated Fats (g) 0.296
0.076
Omega 3s (g)
(%AI)
0.013
(1%)
0.013
(1%)
Omega 6s (g)
(%AI)
0.283
(2%)
0.062
(0%)
Omega 3 to Omega 6 Ratio 0.05
0.21
Omega 6 to Omega 3 Ratio 21.77
4.77
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)
--
(--%)
--
(--%)
Eicosapentaenoic Acid (EPA) (g) --
0
Docosapentaenoic Acid (DPA) (g) --
0
Docosahexaenoic Acid (DHA) (g) --
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) --
0
Caproic (6:0) (g) --
0
Caprylic Acid (8:0) (g) --
0
Capric Acid (10:0) (g) --
0
Lauric Acid (12:0) (g) 0.001
0
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.003
0.002
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 0.141
0.069
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.015
0.005
Arachidic Acid (20:0) (g) --
--
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0.003
0.001
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 0.297
0.087
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) --
0
Docosenoic Acid (22:1) (g) --
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.283
0.062
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.013
0.013
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) --
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) --
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 100 100
Essential  
Histidine (mg)
(%RDI)
59
(8%)
63
(9%)
Isoleucine (mg)
(%RDI)
98
(7%)
116
(8%)
Leucine (mg)
(%RDI)
191
(7%)
222
(8%)
Lysine (mg)
(%RDI)
88
(4%)
97
(5%)
Methionine (mg)
(%RDI)
52
(7%)
63
(9%)
Phenylalanine (mg)
(%RDI)
119
(14%)
144
(16%)
Threonine (mg)
(%RDI)
85
(8%)
96
(9%)
Tryptophan (mg)
(%RDI)
30
(11%)
31
(11%)
Valine (mg)
(%RDI)
136
(7%)
164
(9%)
Conditional  
Arginine (mg) 175
224
Cystine (mg)
(%RDI)
28
(10%)
55
(19%)
Glycine (mg) 114
122
Proline (mg) 109
127
Tyrosine (mg)
(%RDI)
87
(10%)
90
(10%)
Non-Essential  
Alanine (mg) 135
156
Aspartic acid (mg) 217
253
Betaine (mg) --
0.3
Glutamic acid (mg) 472
524
Hydroxyproline (mg) --
--
Serine (mg) 120
141
Data Source
Cooked Brown Rice
USDA Food Data Central Standard Release (Common)
Cooked White Rice
USDA Food Data Central Standard Release (Common)
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