Brown Rice vs. Yogurt
Nutrition comparison of Cooked Brown Rice and Yogurt
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
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and yogurt:
- Brown rice has 18.4 times less sugar than yogurt.
- Brown rice has 7 times less saturated fat than yogurt.
- Brown rice has more thiamin, niacin and Vitamin B6, however, yogurt contains more riboflavin and Vitamin B12.
- Brown rice has signficantly more dietary fiber than yogurt.
- Yogurt has 4.4 times less carbohydrates than brown rice.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and yogurt has 50% less calories than brown rice - brown rice has 123 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and much lighter in fat compared to yogurt per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Yogurt | |
|---|---|---|
| Protein | 9% | 22% |
| Carbohydrates | 84% | 30% |
| Fat | 7% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 4.4 times less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than yogurt - brown rice has 1.6g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Brown rice has 18.4 times less sugar than yogurt - brown rice has 0.24g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Brown rice and yogurt contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Brown rice has 7 times less saturated fat than yogurt - brown rice has 0.26g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Brown rice has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and brown rice contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than brown rice - yogurt has 27ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin D
Yogurt and brown rice contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and yogurt contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Brown rice and yogurt contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, niacin and Vitamin B6, however, yogurt contains more riboflavin and Vitamin B12. Both brown rice and yogurt contain significant amounts of pantothenic acid and folate.
| Brown Rice | Yogurt | |
|---|---|---|
| Thiamin | 0.178 MG | 0.029 MG |
| Riboflavin | 0.069 MG | 0.142 MG |
| Niacin | 2.561 MG | 0.075 MG |
| Pantothenic acid | 0.38 MG | 0.389 MG |
| Vitamin B6 | 0.123 MG | 0.032 MG |
| Folate | 9 UG | 7 UG |
| Vitamin B12 | ~ | 0.37 UG |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 39 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Brown rice has 10 times more iron than yogurt - brown rice has 0.56mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Yogurt has 80% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and yogurt has 155mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.027 G |
| Total | 0.011 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than yogurt per 100 grams.
| Brown Rice | Yogurt | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.065 G |
| Total | 0.359 G | 0.065 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 Yogurt (Yogurt, plain, whole milk) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Yogurt 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 yogurt contain more calories in 100 grams?Brown rice is high in calories and yogurt has 50% less calories than brown rice - brown rice has 123 calories in 100g and yogurt has 61 calories.
Does brown rice or yogurt have more carbohydrates?
By weight, yogurt has 4.4 times fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does brown rice or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 39 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and yogurt has 121mg of calcium.