Brown Rice vs. Almonds
Nutrition comparison of Cooked Brown Rice and Almonds
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
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and almonds:
- Both brown rice and almonds are high in calories.
- Almond has more riboflavin and folate.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Brown rice has 17.1 times less sugar than almond.
- Brown rice has signficantly less saturated fat than almond.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and almonds are high in calories. Almond has 371% more calories than brown rice - brown rice has 123 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Almonds | |
|---|---|---|
| Protein | 9% | 14% |
| Carbohydrates | 84% | 14% |
| Fat | 7% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Brown rice and almonds contain similar amounts of carbs - brown rice has 25.6g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 681% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Brown rice has 17.1 times less sugar than almond - brown rice has 0.24g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 672% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Brown rice has signficantly less saturated fat than almond - brown rice has 0.26g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and brown rice are low in trans fat - almond has 0.02g of trans fat per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin A
Almonds and brown rice contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 149 times more Vitamin E than brown rice - brown rice has 0.17mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Brown rice and almonds contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin and folate. Both brown rice and almonds contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Brown Rice | Almonds | |
|---|---|---|
| Thiamin | 0.178 MG | 0.205 MG |
| Riboflavin | 0.069 MG | 1.138 MG |
| Niacin | 2.561 MG | 3.618 MG |
| Pantothenic acid | 0.38 MG | 0.471 MG |
| Vitamin B6 | 0.123 MG | 0.137 MG |
| Folate | 9 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 88 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 563% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 752% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and almond has 733mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brown rice has more alpha linoleic acid (ALA) than almond per 100 grams.
| Brown Rice | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.003 G |
| Total | 0.011 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Almonds | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.355 G | 12.324 G |
| Total | 0.355 G | 12.326 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 Almonds (Nuts, almonds) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Almonds 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 almonds contain more calories in 100 grams?Both brown rice and almonds are high in calories. Almond has 370% more calories than brown rice - brown rice has 123 calories in 100g and almond has 579 calories.
Does brown rice or almonds have more carbohydrates?
By weight, brown rice and almonds contain similar amounts of carbs - brown rice has 25.6g of carbs for 100g and almond has 21.6g of carbohydrates.
Does brown rice or almonds contain more calcium?
Almond is a rich source of calcium and it has 88 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and almond has 269mg of calcium.
Does brown rice or almonds contain more iron?
Almond is an abundant source of iron and it has 560% more iron than brown rice - brown rice has 0.56mg of iron in 100 grams and almond has 3.7mg of iron.
Does brown rice or almonds contain more potassium?
Almond is a rich source of potassium and it has 750% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and almond has 733mg of potassium.