Brown Rice vs. Grapefruit
Nutrition comparison of Cooked Brown Rice and Grapefruit
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
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and grapefruit:
- Brown rice has 27.7 times less sugar than grapefruit.
- Brown rice has more thiamin, niacin and Vitamin B6.
- Grapefruit has 58% less carbohydrates than brown rice.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and grapefruit has 66% less calories than brown rice - brown rice has 123 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, brown rice is lighter in carbs, heavier in fat and similar to grapefruit for protein. Brown rice has a macronutrient ratio of 9:84:7 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Grapefruit | |
|---|---|---|
| Protein | 9% | 7% |
| Carbohydrates | 84% | 91% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Grapefruit has 58% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Brown rice and grapefruit contain similar amounts of dietary fiber - brown rice has 1.6g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Brown rice has 27.7 times less sugar than grapefruit - brown rice has 0.24g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Brown rice has 256% more protein than grapefruit - brown rice has 2.7g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both brown rice and grapefruit are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has more Vitamin C than brown rice - grapefruit has 31.2mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Grapefruit has more Vitamin A than brown rice - grapefruit has 58ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and grapefruit contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Brown rice and grapefruit contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Brown rice has more thiamin, niacin and Vitamin B6. Both brown rice and grapefruit contain significant amounts of riboflavin, pantothenic acid and folate.
| Brown Rice | Grapefruit | |
|---|---|---|
| Thiamin | 0.178 MG | 0.043 MG |
| Riboflavin | 0.069 MG | 0.031 MG |
| Niacin | 2.561 MG | 0.204 MG |
| Pantothenic acid | 0.38 MG | 0.262 MG |
| Vitamin B6 | 0.123 MG | 0.053 MG |
| Folate | 9 UG | 13 UG |
Minerals
calcium
Grapefruit has 633% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Brown rice has 600% more iron than grapefruit - brown rice has 0.56mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Grapefruit has 57% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and grapefruit has 135mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brown rice and grapefruit contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Grapefruit | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.008 G |
| Total | 0.011 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than grapefruit per 100 grams.
| Brown Rice | Grapefruit | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.029 G |
| Total | 0.359 G | 0.029 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 Grapefruit (Grapefruit, raw, pink and red, all areas) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Grapefruit 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 brown rice or grapefruit contain more calories in 100 grams?Brown rice is high in calories and grapefruit has 70% less calories than brown rice - brown rice has 123 calories in 100g and grapefruit has 42 calories.
Does brown rice or grapefruit have more carbohydrates?
By weight, grapefruit has 60% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and grapefruit has 10.7g of carbohydrates.