Brown Rice vs. Eggplant
Nutrition comparison of Cooked Brown Rice and Eggplant
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
eggplant
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and eggplant:
- Brown rice has more thiamin and niacin, however, eggplant contains more folate.
- Eggplant has 3.3 times less carbohydrates than brown rice.
- Eggplant is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Eggplant (Eggplant, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and eggplant has 80% less calories than brown rice - eggplant has 25 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is lighter in protein and similar to eggplant for carbs and fat. Brown rice has a macronutrient ratio of 9:84:7 and for eggplant, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Eggplant | |
|---|---|---|
| Protein | 9% | 14% |
| Carbohydrates | 84% | 82% |
| Fat | 7% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant has 3.3 times less carbohydrates than brown rice - eggplant has 5.9g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Eggplant is a great source of dietary fiber and it has 88% more dietary fiber than brown rice - eggplant has 3g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Eggplant and brown rice contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Brown rice has 180% more protein than eggplant - eggplant has 0.98g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both eggplant and brown rice are low in saturated fat - eggplant has 0.03g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Eggplant has more Vitamin C than brown rice - eggplant has 2.2mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Eggplant and brown rice contain similar amounts of Vitamin A - eggplant has 1ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Eggplant and brown rice contain similar amounts of Vitamin E - eggplant has 0.3mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Eggplant and brown rice contain similar amounts of Vitamin K - eggplant has 3.5ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin and niacin, however, eggplant contains more folate. Both brown rice and eggplant contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Brown Rice | Eggplant | |
|---|---|---|
| Thiamin | 0.178 MG | 0.039 MG |
| Riboflavin | 0.069 MG | 0.037 MG |
| Niacin | 2.561 MG | 0.649 MG |
| Pantothenic acid | 0.38 MG | 0.281 MG |
| Vitamin B6 | 0.123 MG | 0.084 MG |
| Folate | 9 UG | 22 UG |
Minerals
calcium
Eggplant and brown rice contain similar amounts of calcium - eggplant has 9mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Eggplant and brown rice contain similar amounts of iron - eggplant has 0.23mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Eggplant is a great source of potassium and it has 166% more potassium than brown rice - eggplant has 229mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brown rice and eggplant contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Eggplant | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.013 G |
| Total | 0.011 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than eggplant per 100 grams.
| Brown Rice | Eggplant | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.063 G |
| Total | 0.359 G | 0.063 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Eggplant (Eggplant, raw) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Eggplant g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does eggplant or brown rice contain more calories in 100 grams?Brown rice is high in calories and eggplant has 80% less calories than brown rice - eggplant has 25 calories in 100g and brown rice has 123 calories.
Does eggplant or brown rice have more carbohydrates?
By weight, eggplant has 3.3 times fewer carbohydrates than brown rice - eggplant has 5.9g of carbs for 100g and brown rice has 25.6g of carbohydrates.