Brown Rice vs. Nectarine
Nutrition comparison of Cooked Brown Rice and Nectarine
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
nectarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and nectarine:
- Brown rice has 31.8 times less sugar than nectarine.
- Brown rice has more thiamin, riboflavin, niacin and Vitamin B6.
- Nectarine has 59% less carbohydrates than brown rice.
- Nectarine is a great source of potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and nectarine has 64% less calories than brown rice - brown rice has 123 calories per 100 grams and nectarine has 44 calories.
For macronutrient ratios, brown rice is similar to nectarine for protein, carbs and fat. Brown rice has a macronutrient ratio of 9:84:7 and for nectarine, 9:85:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Nectarine | |
|---|---|---|
| Protein | 9% | 9% |
| Carbohydrates | 84% | 85% |
| Fat | 7% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine has 59% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.
dietary fiber
Brown rice and nectarine contain similar amounts of dietary fiber - brown rice has 1.6g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.
sugar
Brown rice has 31.8 times less sugar than nectarine - brown rice has 0.24g of sugar per 100 grams and nectarine has 7.9g of sugar.
Protein
protein
Brown rice has 158% more protein than nectarine - brown rice has 2.7g of protein per 100 grams and nectarine has 1.1g of protein.
Fat
saturated fat
Both brown rice and nectarine are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.
Vitamins
Vitamin C
Nectarine has more Vitamin C than brown rice - nectarine has 5.4mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Nectarine has more Vitamin A than brown rice - nectarine has 17ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and nectarine contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.
Vitamin K
Brown rice and nectarine contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, riboflavin, niacin and Vitamin B6. Both brown rice and nectarine contain significant amounts of pantothenic acid and folate.
| Brown Rice | Nectarine | |
|---|---|---|
| Thiamin | 0.178 MG | 0.034 MG |
| Riboflavin | 0.069 MG | 0.027 MG |
| Niacin | 2.561 MG | 1.125 MG |
| Pantothenic acid | 0.38 MG | 0.185 MG |
| Vitamin B6 | 0.123 MG | 0.025 MG |
| Folate | 9 UG | 5 UG |
Minerals
calcium
Brown rice and nectarine contain similar amounts of calcium - brown rice has 3mg of calcium per 100 grams and nectarine has 6mg of calcium.
iron
Brown rice and nectarine contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and nectarine has 0.28mg of iron.
potassium
Nectarine is a great source of potassium and it has 134% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and nectarine has 201mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brown rice has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Brown Rice | Nectarine | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.002 G |
| Total | 0.011 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than nectarine per 100 grams.
| Brown Rice | Nectarine | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.111 G |
| Total | 0.359 G | 0.111 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 Nectarine (Nectarines, raw) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Nectarine 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 nectarine contain more calories in 100 grams?Brown rice is high in calories and nectarine has 60% less calories than brown rice - brown rice has 123 calories in 100g and nectarine has 44 calories.
Does brown rice or nectarine have more carbohydrates?
By weight, nectarine has 60% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and nectarine has 10.6g of carbohydrates.