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
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and greek yogurt:
Brown rice is high in calories and greek yogurt has 41% less calories than brown rice - brown rice has 123 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and lighter in fat compared to greek yogurt per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Brown Rice | Greek Yogurt | |
---|---|---|
Protein | 9% | 55% |
Carbohydrates | 84% | 22% |
Fat | 7% | 24% |
Alcohol | ~ | ~ |
Greek yogurt has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
Brown rice has signficantly more dietary fiber than greek yogurt - brown rice has 1.6g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
Brown rice and greek yogurt contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Greek yogurt is a great source of protein and it has 263% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and greek yogurt has 10g of protein.
Brown rice and greek yogurt contain similar amounts of saturated fat - brown rice has 0.26g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
Both greek yogurt and brown rice are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and brown rice does not contain significant amounts.
Brown rice has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Greek yogurt has more Vitamin C than brown rice - greek yogurt has 0.8mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Greek yogurt has signficantly more Vitamin A than brown rice - greek yogurt has 90ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Brown rice and greek yogurt contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Brown rice and greek yogurt contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
Brown rice has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more riboflavin and Vitamin B12. Both brown rice and greek yogurt contain significant amounts of pantothenic acid and folate.
Brown Rice | Greek Yogurt | |
---|---|---|
Thiamin | 0.178 MG | 0.044 MG |
Riboflavin | 0.069 MG | 0.233 MG |
Niacin | 2.561 MG | 0.197 MG |
Pantothenic acid | 0.38 MG | 0.47 MG |
Vitamin B6 | 0.123 MG | 0.055 MG |
Folate | 9 UG | 12 UG |
Vitamin B12 | ~ | 0.52 UG |
Greek yogurt is an excellent source of calcium and it has 37 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
Brown rice has 13 times more iron than greek yogurt - brown rice has 0.56mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
Greek yogurt has 64% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and greek yogurt has 141mg of potassium.
For omega-3 fatty acids, both brown rice and greek yogurt contain significant amounts of alpha linoleic acid (ALA).
Brown Rice | Greek Yogurt | |
---|---|---|
alpha linoleic acid | 0.011 G | 0.007 G |
Total | 0.011 G | 0.007 G |
Comparing omega-6 fatty acids, brown rice has more linoleic acid than greek yogurt per 100 grams.
Brown Rice | Greek Yogurt | |
---|---|---|
other omega 6 | ~ | 0.002 G |
linoleic acid | 0.355 G | 0.065 G |
Total | 0.355 G | 0.067 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Brown Rice or Greek Yogurt .
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Cooked Brown Rice 100g
(
100 g
)
|
Daily Values (%) |
Greek Yogurt 100g
(
100 g
)
|
|||||
---|---|---|---|---|---|---|---|
123KCAL 6% |
|
68% | calories | 5% |
|
73KCAL 4% | |
26G 10% |
|
567% | carbohydrates | 5% |
|
3.9G 2% | |
1.6G 6% |
|
>999% | dietary fiber | 5% |
|
||
0.24G | 5% | sugar | >999% | 3.6G | |||
0.97G 2% |
|
5% | total fat | 96% |
|
1.9G 3% | |
0.26G 1% |
|
5% | saturated fat | 361% |
|
1.2G 7% | |
0.37G | 5% | monounsaturated fat | 32% | 0.49G | |||
0.37G | 362% | polyunsaturated fat | 5% | 0.08G | |||
5% | trans fat | >999% | 0.06G | ||||
5% | cholesterol | >999% | 10MG | ||||
4MG 0.3% |
|
5% | sodium | 750% |
|
34MG 2% | |
5% | Vitamins and Minerals | 5% | |||||
|
5% | Vitamin A | >999% |
|
90UG 13% | ||
|
5% | Vitamin C | >999% |
|
0.8MG 1% | ||
3MG 0.3% |
|
5% | calcium | >999% |
|
115MG 12% | |
0.56MG 3% |
|
>999% | iron | 5% |
|
0.04MG 0.2% | |
39MG 13% |
|
255% | magnesium | 5% |
|
11MG 4% | |
86MG 4% |
|
5% | potassium | 64% |
|
141MG 6% | |
0.18MG 16% |
|
349% | thiamin (Vit B1) | 5% |
|
0.04MG 4% | |
0.07MG 6% |
|
5% | riboflavin (Vit B2) | 228% |
|
0.23MG 21% | |
2.6MG 18% |
|
>999% | niacin (Vit B3) | 5% |
|
0.2MG 1% | |
0.12MG 10% |
|
100% | Vitamin B6 | 5% |
|
0.06MG 4% | |
0.38MG 8% |
|
5% | pantothenic acid (Vit B5) | 24% |
|
0.47MG 9% | |
9UG 2% |
|
5% | folate (Vit B9) | 33% |
|
12UG 3% | |
|
5% | Vitamin B12 | >999% |
|
0.52UG 22% | ||
0.17MG 1% |
|
324% | Vitamin E | 5% |
|
0.04MG 0.3% | |
0.2UG 0.2% |
|
5% | Vitamin K | 5% |
|
0.2UG 0.2% | |
2.7G 6% |
|
5% | protein | 270% |
|
10G 20% | |
9.2MG 2% |
|
5% | choline | 63% |
|
15MG 4% | |
0.11MG 9% |
|
448% | copper | 5% |
|
0.02MG 2% | |
0.97MG 54% |
|
>999% | manganese | 5% |
|
0.01MG 0.4% | |
103MG 15% |
|
5% | phosphorus | 33% |
|
137MG 20% | |
5.8UG 11% |
|
5% | selenium | 107% |
|
12UG 23% | |
0.71MG 9% |
|
18% | zinc | 5% |
|
0.6MG 8% | |
70G | 5% | Water | 20% | 84G | |||
25G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7). |