Nutrition Comparison Tool
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Cooked Brown Rice
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Cooked White Rice
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Number of Servings:
Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 9% DV 112 calories
  • Cooked White Rice 100 grams (x1) 11% DV 130 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 2% DV 0.83g
  • Cooked White Rice 100 grams (x1) 1% DV 0.28g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 20% DV 23.5g
  • Cooked White Rice 100 grams (x1) 23% DV 28.2g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 3% DV 2.3g
  • Cooked White Rice 100 grams (x1) 3% 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) 7% DV 1.8g
  • Cooked White Rice 100 grams (x1) 2% 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) 3% 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
(9%)		 130
(11%)
Fat (g)
(%DV)		 0.83
(2%)		 0.28
(1%)
Protein (g)
(%DV)		 2.3
(3%)		 2.7
(3%)
Carbohydrate (g)
(%DV)		 23.5
(20%)		 28.2
(23%)
Sugars (g)
(%DV)		 --
(--%)		 0.05
(0%)
Fiber (g)
(%DV)		 1.8
(7%)		 0.4
(2%)
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
(3%)		 35
(1%)
Magnesium (mg)
(%DV)		 44
(14%)		 12
(4%)
Phosphorus, P (mg)
(%DV)		 77
(11%)		 43
(6%)
Sodium (mg)
(%DV)		 1
(0%)		 1
(0%)
Zinc, Zn (mg)
(%DV)		 0.62
(8%)		 0.49
(6%)
Copper, Cu (mg)
(%DV)		 0.08
(9%)		 0.07
(8%)
Manganese (mg)
(%DV)		 1.1
(61%)		 0.47
(26%)
Selenium, Se (mcg)
(%DV)		 --
(--%)		 7.5
(14%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 41.1
(1%)
Molybdenum (mcg) --
--
Iodine, I (mcg) 0
--
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
(15%)
Riboflavin (B2) (mg)
(%DV)		 0.01
(1%)		 0.01
(1%)
Niacin (B3) (mg)
(%DV)		 1.3
(10%)		 1.5
(11%)
Vitamin B5 (PA) (mg)
(%DV)		 0.39
(8%)		 0.39
(8%)
Vitamin B6 (mg)
(%DV)		 0.15
(11%)		 0.09
(7%)
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
(1%)
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
(6%)		 63
(6%)
Isoleucine (mg)
(%RDI)		 98
(7%)		 116
(9%)
Leucine (mg)
(%RDI)		 191
(6%)		 222
(8%)
Lysine (mg)
(%RDI)		 88
(3%)		 97
(4%)
Methionine (mg)
(%RDI)		 52
(4%)		 63
(5%)
Phenylalanine (mg)
(%RDI)		 119
(5%)		 144
(6%)
Threonine (mg)
(%RDI)		 85
(6%)		 96
(7%)
Tryptophan (mg)
(%RDI)		 30
(9%)		 31
(9%)
Valine (mg)
(%RDI)		 136
(8%)		 164
(10%)
Conditional  
Arginine (mg) 175
224
Cystine (mg)
(%RDI)		 28
(2%)		 55
(4%)
Glycine (mg) 114
122
Proline (mg) 109
127
Tyrosine (mg)
(%RDI)		 87
(4%)		 90
(4%)
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)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked White Rice
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.