Nutrition Comparison Tool
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Cooked White Rice
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Cooked Brown Rice
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 11% DV 205 calories
  • Cooked Brown Rice 1 cup (x1) 12% DV 218 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 1% DV 0.44g
  • Cooked Brown Rice 1 cup (x1) 3% DV 1.6g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 24% DV 44.5g
  • Cooked Brown Rice 1 cup (x1) 24% DV 45.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 3% DV 4.3g
  • Cooked Brown Rice 1 cup (x1) 3% DV 4.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 0% DV 0mg
  • Cooked Brown Rice 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 1% DV 0.12g
  • Cooked Brown Rice 1 cup (x1) 2% DV 0.32g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 3% DV 0.63g
  • Cooked Brown Rice 1 cup (x1) 17% DV 3.5g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 0% DV 0.08g
  • Cooked Brown Rice 1 cup (x1) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 4% DV 1.9mg
  • Cooked Brown Rice 1 cup (x1) 2% DV 1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 1% DV 15.8mg
  • Cooked Brown Rice 1 cup (x1) 1% DV 19.5mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked White Rice 1 cup (x1) 2% DV 55.3mg
  • Cooked Brown Rice 1 cup (x1) 6% DV 154mg
Comparison Table

Table Legend

  1. Cooked White Rice
  2. Cooked Brown Rice
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 158 195
Calories
(%DV)		 205
(11%)		 218
(12%)
Fat (g)
(%DV)		 0.44
(1%)		 1.6
(3%)
Protein (g)
(%DV)		 4.3
(3%)		 4.5
(3%)
Carbohydrate (g)
(%DV)		 44.5
(24%)		 45.8
(24%)
Sugars (g)
(%DV)		 0.08
(0%)		 --
(--%)
Fiber (g)
(%DV)		 0.63
(3%)		 3.5
(17%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.12
(1%)		 0.32
(2%)
Net-Carbs (g) 43.9
42.3
Trans Fatty Acids (g) --
--
  Minerals
Food # 1 2
Weight (g) 158 195
Calcium (mg)
(%DV)		 15.8
(1%)		 19.5
(1%)
Iron, Fe (mg)
(%DV)		 1.9
(4%)		 1
(2%)
Potassium, K (mg)
(%DV)		 55.3
(2%)		 154
(6%)
Magnesium (mg)
(%DV)		 19
(5%)		 85.8
(25%)
Phosphorus, P (mg)
(%DV)		 67.9
(2%)		 150.2
(4%)
Sodium (mg)
(%DV)		 1.6
(0%)		 2
(0%)
Zinc, Zn (mg)
(%DV)		 0.77
(2%)		 1.2
(3%)
Copper, Cu (mg)
(%DV)		 0.11
(1%)		 0.16
(2%)
Manganese (mg)
(%DV)		 0.75
(41%)		 2.1
(119%)
Selenium, Se (mcg)
(%DV)		 11.9
(3%)		 --
(--%)
Fluoride, F (mcg)
(%AI)		 64.9
(1%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
0
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 158 195
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.26
(23%)		 0.2
(18%)
Riboflavin (B2) (mg)
(%DV)		 0.02
(2%)		 0.02
(2%)
Niacin (B3) (mg)
(%DV)		 2.3
(17%)		 2.6
(19%)
Vitamin B5 (PA) (mg)
(%DV)		 0.62
(12%)		 0.76
(15%)
Vitamin B6 (mg)
(%DV)		 0.15
(10%)		 0.29
(19%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 91.6
(23%)		 7.8
(2%)
Folic acid (mcg)
(%)		 86.9
(22%)		 0
(0%)
Food Folate (mcg)
(%)		 4.7
(1%)		 7.8
(2%)
Folate DFE (mcg)
(%)		 153.3
(38%)		 7.8
(2%)
Choline (mg)
(%DV)		 3.3
(1%)		 --
(--%)
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)		 0.06
(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) 158 195
Water (g) 108.1
142.3
Ash (g) 0.65
0.76
Alcohol (g) 0
--
Caffeine (mg) 0
--
Theobromine (mg) 0
--
PRAL score 2.73
2.01
  Carbohydrates
Food # 1 2
Weight (g) 158 195
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) 158 195
Monounsaturated Fats (g) 0.139
0.585
Polyunsaturated Fats (g) 0.12
0.577
Omega 3s (g)
(%AI)		 0.021
(2%)		 0.025
(2%)
Omega 6s (g)
(%AI)		 0.098
(1%)		 0.552
(5%)
Omega 3 to Omega 6 Ratio 0.21
0.05
Omega 6 to Omega 3 Ratio 4.77
21.77
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
0.002
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.003
0.006
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 0.109
0.275
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.008
0.029
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) 0.002
0.006
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 0.137
0.579
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) 0.098
0.552
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.021
0.025
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) 158 195
Essential  
Histidine (mg)
(%RDI)		 100
(12%)		 115
(14%)
Isoleucine (mg)
(%RDI)		 183
(17%)		 191
(18%)
Leucine (mg)
(%RDI)		 351
(15%)		 372
(16%)
Lysine (mg)
(%RDI)		 153
(7%)		 172
(8%)
Methionine (mg)
(%RDI)		 100
(9%)		 101
(9%)
Phenylalanine (mg)
(%RDI)		 228
(12%)		 232
(12%)
Threonine (mg)
(%RDI)		 152
(13%)		 166
(15%)
Tryptophan (mg)
(%RDI)		 49
(17%)		 59
(21%)
Valine (mg)
(%RDI)		 259
(19%)		 265
(19%)
Conditional  
Arginine (mg) 354
341
Cystine (mg)
(%RDI)		 87
(8%)		 55
(5%)
Glycine (mg) 193
222
Proline (mg) 201
213
Tyrosine (mg)
(%RDI)		 142
(8%)		 170
(9%)
Non-Essential  
Alanine (mg) 246
263
Aspartic acid (mg) 400
423
Betaine (mg) 0.47
--
Glutamic acid (mg) 828
920
Hydroxyproline (mg) --
--
Serine (mg) 223
234
Data Source
Cooked White Rice
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
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.