Brown Rice vs. Orange
Nutrition comparison of Cooked Brown Rice and Orange
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
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and orange:
- Brown rice has 37 times less sugar than orange.
- Brown rice has more niacin and Vitamin B6.
- Orange has 55% less carbohydrates than brown rice.
- Orange is a great source of calcium and dietary fiber.
- Orange 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 Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and orange has 63% less calories than brown rice - brown rice has 123 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, brown rice is lighter in carbs and similar to orange for protein and fat. Brown rice has a macronutrient ratio of 9:84:7 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Orange | |
|---|---|---|
| Protein | 9% | 6% |
| Carbohydrates | 84% | 91% |
| Fat | 7% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 55% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has 50% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Brown rice has 37 times less sugar than orange - brown rice has 0.24g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Brown rice has 291% more protein than orange - brown rice has 2.7g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both brown rice and orange are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than brown rice - orange has 45mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Orange has more Vitamin A than brown rice - orange has 11ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and orange contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Brown rice and orange contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Brown rice has more niacin and Vitamin B6. Both brown rice and orange contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Brown Rice | Orange | |
|---|---|---|
| Thiamin | 0.178 MG | 0.1 MG |
| Riboflavin | 0.069 MG | 0.04 MG |
| Niacin | 2.561 MG | 0.4 MG |
| Pantothenic acid | 0.38 MG | 0.25 MG |
| Vitamin B6 | 0.123 MG | 0.051 MG |
| Folate | 9 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 13 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Brown rice has 522% more iron than orange - brown rice has 0.56mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Orange has 97% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and orange has 169mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brown rice and orange contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Orange | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.011 G |
| Total | 0.011 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than orange per 100 grams.
| Brown Rice | Orange | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.031 G |
| Total | 0.359 G | 0.031 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 Orange (Oranges, raw, Florida) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Orange 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 orange contain more calories in 100 grams?Brown rice is high in calories and orange has 60% less calories than brown rice - brown rice has 123 calories in 100g and orange has 46 calories.
Does brown rice or orange have more carbohydrates?
By weight, orange has 60% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and orange has 11.5g of carbohydrates.