Nutrition Comparison Tool
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Cooked Brown Rice
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Cooked Medium Grain White Rice
×
Couscous, cooked
×
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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 Medium Grain White Rice 100 grams (x1) 7% DV 130 calories
  • Couscous, cooked 100 grams (x1) 6% DV 112 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 1% DV 0.83g
  • Cooked Medium Grain White Rice 100 grams (x1) 0% DV 0.21g
  • Couscous, cooked 100 grams (x1) 0% DV 0.16g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 9% DV 23.5g
  • Cooked Medium Grain White Rice 100 grams (x1) 10% DV 28.6g
  • Couscous, cooked 100 grams (x1) 8% DV 23.2g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 5% DV 2.3g
  • Cooked Medium Grain White Rice 100 grams (x1) 5% DV 2.4g
  • Couscous, cooked 100 grams (x1) 8% DV 3.8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 0% DV 0mg
  • Cooked Medium Grain White Rice 100 grams (x1) 0% DV 0mg
  • Couscous, cooked 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 Medium Grain White Rice 100 grams (x1) 0% DV 0.06g
  • Couscous, cooked 100 grams (x1) 0% DV 0.03g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 6% DV 1.8g
  • Cooked Medium Grain White Rice 100 grams (x1) 1% DV 0.3g
  • Couscous, cooked 100 grams (x1) 5% DV 1.4g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) --% DV --g
  • Cooked Medium Grain White Rice 100 grams (x1) --% DV --g
  • Couscous, cooked 100 grams (x1) 0% DV 0.1g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 3% DV 0.53mg
  • Cooked Medium Grain White Rice 100 grams (x1) 8% DV 1.5mg
  • Couscous, cooked 100 grams (x1) 2% DV 0.38mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 1% DV 10mg
  • Cooked Medium Grain White Rice 100 grams (x1) 0% DV 3mg
  • Couscous, cooked 100 grams (x1) 1% DV 8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Brown Rice 100 grams (x1) 2% DV 79mg
  • Cooked Medium Grain White Rice 100 grams (x1) 1% DV 29mg
  • Couscous, cooked 100 grams (x1) 1% DV 58mg
Comparison Table

Table Legend

  1. Cooked Brown Rice
  2. Cooked Medium Grain White Rice
  3. Couscous, cooked
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 100 100 100
Calories
(%DV)		 112
(6%)		 130
(7%)		 112
(6%)
Fat (g)
(%DV)		 0.83
(1%)		 0.21
(0%)		 0.16
(0%)
Protein (g)
(%DV)		 2.3
(5%)		 2.4
(5%)		 3.8
(8%)
Carbohydrate (g)
(%DV)		 23.5
(9%)		 28.6
(10%)		 23.2
(8%)
Sugars (g)
(%DV)		 --
(--%)		 --
(--%)		 0.1
(0%)
Fiber (g)
(%DV)		 1.8
(6%)		 0.3
(1%)		 1.4
(5%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.17
(1%)		 0.06
(0%)		 0.03
(0%)
Net-Carbs (g) 21.7
28.3
21.8
Trans Fatty Acids (g) --
--
--
  Minerals
Food # 1 2 3
Weight (g) 100 100 100
Calcium (mg)
(%DV)		 10
(1%)		 3
(0%)		 8
(1%)
Iron, Fe (mg)
(%DV)		 0.53
(3%)		 1.5
(8%)		 0.38
(2%)
Potassium, K (mg)
(%DV)		 79
(2%)		 29
(1%)		 58
(1%)
Magnesium (mg)
(%DV)		 44
(10%)		 13
(3%)		 8
(2%)
Phosphorus, P (mg)
(%DV)		 77
(6%)		 37
(3%)		 22
(2%)
Sodium (mg)
(%DV)		 1
(0%)		 0
(0%)		 5
(0%)
Zinc, Zn (mg)
(%DV)		 0.62
(6%)		 0.42
(4%)		 0.26
(2%)
Copper, Cu (mg)
(%DV)		 0.08
(9%)		 0.04
(4%)		 0.04
(5%)
Manganese (mg)
(%DV)		 1.1
(48%)		 0.38
(16%)		 0.08
(4%)
Selenium, Se (mcg)
(%DV)		 --
(--%)		 7.5
(14%)		 27.5
(50%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 0
0.2
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 100 100 100
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.1
(9%)		 0.17
(14%)		 0.06
(5%)
Riboflavin (B2) (mg)
(%DV)		 0.01
(1%)		 0.02
(1%)		 0.03
(2%)
Niacin (B3) (mg)
(%DV)		 1.3
(8%)		 1.8
(11%)		 0.98
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 0.39
(8%)		 0.41
(8%)		 0.37
(7%)
Vitamin B6 (mg)
(%DV)		 0.15
(9%)		 0.05
(3%)		 0.05
(3%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 4
(1%)		 58
(14%)		 15
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 56
(14%)		 0
(0%)
Food Folate (mcg)
(%)		 4
(1%)		 2
(1%)		 15
(4%)
Folate DFE (mcg)
(%)		 4
(1%)		 97
(24%)		 15
(4%)
Choline (mg)
(%DV)		 --
(--%)		 --
(--%)		 3.3
(1%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
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 0
Lycopene (mcg) --
--
0
Lut + Zeaxanthin (mcg) --
--
25
Vitamin E (mg)
(%DV)		 --
(--%)		 --
(--%)		 0.13
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 --
(--%)		 --
(--%)		 0.1
(0%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 100 100 100
Water (g) 73
68.6
72.6
Ash (g) 0.39
0.21
0.26
Alcohol (g) --
--
0
Caffeine (mg) --
--
0
Theobromine (mg) --
--
0
PRAL score 1.03
1.54
1.13
  Carbohydrates
Food # 1 2 3
Weight (g) 100 100 100
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 3
Weight (g) 100 100 100
Monounsaturated Fats (g) 0.3
0.065
0.022
Polyunsaturated Fats (g) 0.296
0.056
0.064
Omega 3s (g)
(%AI)		 0.013
(1%)		 0.01
(1%)		 0.003
(0%)
Omega 6s (g)
(%AI)		 0.283
(2%)		 0.046
(0%)		 0.06
(0%)
Omega 3 to Omega 6 Ratio 0.05
0.22
0.05
Omega 6 to Omega 3 Ratio 21.77
4.6
20
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
0.001
0
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.141
0.051
0.027
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.015
0.004
0.001
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
0.001
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.297
0.064
0.022
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
0.046
0.06
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.013
0.01
0.003
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 3
Weight (g) 100 100 100
Essential  
Histidine (mg)
(%RDI)		 59
(8%)		 56
(8%)		 77
(11%)
Isoleucine (mg)
(%RDI)		 98
(7%)		 103
(7%)		 147
(11%)
Leucine (mg)
(%RDI)		 191
(7%)		 197
(7%)		 259
(9%)
Lysine (mg)
(%RDI)		 88
(4%)		 86
(4%)		 73
(3%)
Methionine (mg)
(%RDI)		 52
(7%)		 56
(8%)		 59
(8%)
Phenylalanine (mg)
(%RDI)		 119
(14%)		 127
(15%)		 184
(21%)
Threonine (mg)
(%RDI)		 85
(8%)		 85
(8%)		 100
(10%)
Tryptophan (mg)
(%RDI)		 30
(11%)		 28
(10%)		 49
(18%)
Valine (mg)
(%RDI)		 136
(7%)		 145
(8%)		 162
(9%)
Conditional  
Arginine (mg) 175
198
140
Cystine (mg)
(%RDI)		 28
(10%)		 49
(17%)		 107
(37%)
Glycine (mg) 114
108
120
Proline (mg) 109
112
417
Tyrosine (mg)
(%RDI)		 87
(10%)		 80
(9%)		 100
(11%)
Non-Essential  
Alanine (mg) 135
138
111
Aspartic acid (mg) 217
224
155
Betaine (mg) --
--
--
Glutamic acid (mg) 472
464
1367
Hydroxyproline (mg) --
--
--
Serine (mg) 120
125
179
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 Medium Grain 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.Iodine data is obtained from the USDA Iodine database.
Couscous, cooked
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.