Brown Rice vs. Apple
Nutrition comparison of Cooked Brown Rice and Apple
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
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and apple:
- Apple is a great source of dietary fiber.
- Brown rice has 42.2 times less sugar than apple.
- Brown rice has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Apple (Apples, raw, with skin (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 apple has 58% less calories than brown rice - brown rice has 123 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, brown rice is heavier in protein, lighter in carbs and heavier in fat compared to apple per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Apple | |
|---|---|---|
| Protein | 9% | 2% |
| Carbohydrates | 84% | 96% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 46% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Apple is a great source of dietary fiber and it has 50% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Brown rice has 42.2 times less sugar than apple - brown rice has 0.24g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Brown rice has 954% more protein than apple - brown rice has 2.7g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both brown rice and apple are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has more Vitamin C than brown rice - apple has 4.6mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Apple and brown rice contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and apple contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Brown rice and apple contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both brown rice and apple contain significant amounts of folate.
| Brown Rice | Apple | |
|---|---|---|
| Thiamin | 0.178 MG | 0.017 MG |
| Riboflavin | 0.069 MG | 0.026 MG |
| Niacin | 2.561 MG | 0.091 MG |
| Pantothenic acid | 0.38 MG | 0.061 MG |
| Vitamin B6 | 0.123 MG | 0.041 MG |
| Folate | 9 UG | 3 UG |
Minerals
calcium
Brown rice and apple contain similar amounts of calcium - brown rice has 3mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Brown rice has 367% more iron than apple - brown rice has 0.56mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Brown rice and apple contain similar amounts of potassium - brown rice has 86mg of potassium per 100 grams and apple has 107mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brown rice and apple contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Apple | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.009 G |
| Total | 0.011 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than apple per 100 grams.
| Brown Rice | Apple | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.043 G |
| Total | 0.359 G | 0.043 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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Apple 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 apple contain more calories in 100 grams?Brown rice is high in calories and apple has 60% less calories than brown rice - brown rice has 123 calories in 100g and apple has 52 calories.
Does brown rice or apple have more carbohydrates?
By weight, apple has 50% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and apple has 13.8g of carbohydrates.