Brown Rice vs. Orange Juice
Nutrition comparison of Cooked Brown Rice and Orange Juice
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 juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and orange juice:
- Brown rice has 34 times less sugar than orange juice.
- Brown rice has more niacin and Vitamin B6, however, orange juice contains more folate.
- Brown rice has signficantly more dietary fiber than orange juice.
- Orange juice has 59% less carbohydrates than brown rice.
- Orange juice 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 Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and orange juice has 63% less calories than brown rice - orange juice has 45 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is lighter in carbs and similar to orange juice for protein and fat. Brown rice has a macronutrient ratio of 9:84:7 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Orange Juice | |
|---|---|---|
| Protein | 9% | 6% |
| Carbohydrates | 84% | 90% |
| Fat | 7% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice has 59% less carbohydrates than brown rice - orange juice has 10.4g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Brown rice has 34 times less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Brown rice has 291% more protein than orange juice - orange juice has 0.7g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both orange juice and brown rice are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than brown rice - orange juice has 50mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Orange juice has more Vitamin A than brown rice - orange juice has 10ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Orange juice and brown rice contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Orange juice and brown rice contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more niacin and Vitamin B6, however, orange juice contains more folate. Both brown rice and orange juice contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Brown Rice | Orange Juice | |
|---|---|---|
| Thiamin | 0.178 MG | 0.09 MG |
| Riboflavin | 0.069 MG | 0.03 MG |
| Niacin | 2.561 MG | 0.4 MG |
| Pantothenic acid | 0.38 MG | 0.19 MG |
| Vitamin B6 | 0.123 MG | 0.04 MG |
| Folate | 9 UG | 30 UG |
Minerals
calcium
Orange juice has 267% more calcium than brown rice - orange juice has 11mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Orange juice and brown rice contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Orange juice has 133% more potassium than brown rice - orange juice has 200mg 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 orange juice contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Orange Juice | |
|---|---|---|
| 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 juice per 100 grams.
| Brown Rice | Orange Juice | |
|---|---|---|
| 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Orange Juice 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 orange juice or brown rice contain more calories in 100 grams?Brown rice is high in calories and orange juice has 60% less calories than brown rice - orange juice has 45 calories in 100g and brown rice has 123 calories.
Does orange juice or brown rice have more carbohydrates?
By weight, orange juice has 60% fewer carbohydrates than brown rice - orange juice has 10.4g of carbs for 100g and brown rice has 25.6g of carbohydrates.