Side-by-Side Comparison

Brown Rice (Cooked) vs Dates (Medjool)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Nutty cooked whole grain brown rice in minimalist stoneware dish

grains

Brown Rice (Cooked)

123Calories

2.7Protein

1.6Fiber

0.0Vit C

View Details

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-56%

Brown Rice (Cooked)

Brown Rice (Cooked) has fewer calories (energy) (123 kcal vs 277 kcal, 154 kcal less).

Higher Protein

+51%

Brown Rice (Cooked)

Brown Rice (Cooked) provides 2.7 g vs 1.8 g in Dates (Medjool) (+0.93 g, +51%).

Higher Dietary Fiber

+319%

Dates (Medjool)

Dates (Medjool) provides 6.7 g vs 1.6 g in Brown Rice (Cooked) (+5.1 g, +319%).

Higher Potassium

+709%

Dates (Medjool)

Dates (Medjool) provides 696 mg vs 86.0 mg in Brown Rice (Cooked) (+610 mg, +709%).

Comparing per 100 g standard edible portion.

Nutrient

Brown Rice (Cooked)100 g edible portion

Dates (Medjool)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Brown Rice (Cooked)

123 kcal6% DV

Dates (Medjool)

277 kcal14% DV

Dates (Medjool) provides 277 kcal vs 123 kcal in Brown Rice (Cooked) (+154 kcal, +125%).

ProteinBrown Rice (Cooked) higher

Brown Rice (Cooked)

2.7 g5% DV

Dates (Medjool)

1.8 g4% DV

Brown Rice (Cooked) provides 2.7 g vs 1.8 g in Dates (Medjool) (+0.93 g, +51%).

CarbohydratesDates (Medjool) higher

Brown Rice (Cooked)

25.6 g9% DV

Dates (Medjool)

75.0 g27% DV

Dates (Medjool) provides 75.0 g vs 25.6 g in Brown Rice (Cooked) (+49.4 g, +193%).

Dietary FiberDates (Medjool) higher

Brown Rice (Cooked)

1.6 g6% DV

Dates (Medjool)

6.7 g24% DV

Dates (Medjool) provides 6.7 g vs 1.6 g in Brown Rice (Cooked) (+5.1 g, +319%).

Total FatBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.97 g1% DV

Dates (Medjool)

0.15 g

Brown Rice (Cooked) provides 0.97 g vs 0.15 g in Dates (Medjool) (+0.82 g, +547%).

Total SugarsDates (Medjool) higher

Brown Rice (Cooked)

0.24 g

Dates (Medjool)

66.5 g133% DV

Dates (Medjool) provides 66.5 g vs 0.24 g in Brown Rice (Cooked) (+66.2 g, +27596%).

Vitamins12 nutrients

Vitamin CSimilar

Brown Rice (Cooked)

0 mg

Dates (Medjool)

0 mg

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Brown Rice (Cooked)

0 µg

Dates (Medjool)

7.0 µg1% DV

Dates (Medjool) has higher vitamin a (rae) (7.0 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Dates (Medjool)

0 µg

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Brown Rice (Cooked)

0.07 mg

Dates (Medjool)

0.05 mg

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of vitamin e (0.07 mg).

Vitamin KDates (Medjool) higher

Brown Rice (Cooked)

0.6 µg1% DV

Dates (Medjool)

2.7 µg2% DV

Dates (Medjool) provides 2.7 µg vs 0.6 µg in Brown Rice (Cooked) (+2.1 µg, +350%).

Folate (DFE)Dates (Medjool) higher

Brown Rice (Cooked)

9.0 µg2% DV

Dates (Medjool)

15 µg4% DV

Dates (Medjool) provides 15 µg vs 9.0 µg in Brown Rice (Cooked) (+6.0 µg, +67%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.18 mg15% DV

Dates (Medjool)

0.05 mg4% DV

Brown Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Brown Rice (Cooked)

0.07 mg5% DV

Dates (Medjool)

0.06 mg5% DV

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of riboflavin (vitamin b2) (0.07 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

2.6 mg16% DV

Dates (Medjool)

1.6 mg10% DV

Brown Rice (Cooked) provides 2.6 mg vs 1.6 mg in Dates (Medjool) (+0.95 mg, +59%).

Pantothenic Acid (B5)Dates (Medjool) higher

Brown Rice (Cooked)

0.73 mg14% DV

Dates (Medjool)

0.81 mg16% DV

Dates (Medjool) provides 0.81 mg vs 0.73 mg in Brown Rice (Cooked) (+0.08 mg, +11%).

Vitamin B6Dates (Medjool) higher

Brown Rice (Cooked)

0.15 mg9% DV

Dates (Medjool)

0.25 mg15% DV

Dates (Medjool) provides 0.25 mg vs 0.15 mg in Brown Rice (Cooked) (+0.10 mg, +67%).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Dates (Medjool)

0 µg

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

4.0 mg

Dates (Medjool)

1.0 mg

Brown Rice (Cooked) provides 4.0 mg vs 1.0 mg in Dates (Medjool) (+3.0 mg, +300%).

PotassiumDates (Medjool) higher

Brown Rice (Cooked)

86.0 mg2% DV

Dates (Medjool)

696 mg15% DV

Dates (Medjool) provides 696 mg vs 86.0 mg in Brown Rice (Cooked) (+610 mg, +709%).

CalciumDates (Medjool) higher

Brown Rice (Cooked)

10.0 mg1% DV

Dates (Medjool)

64.0 mg5% DV

Dates (Medjool) provides 64.0 mg vs 10.0 mg in Brown Rice (Cooked) (+54.0 mg, +540%).

IronDates (Medjool) higher

Brown Rice (Cooked)

0.56 mg3% DV

Dates (Medjool)

0.90 mg5% DV

Dates (Medjool) provides 0.90 mg vs 0.56 mg in Brown Rice (Cooked) (+0.34 mg, +61%).

MagnesiumDates (Medjool) higher

Brown Rice (Cooked)

44.0 mg10% DV

Dates (Medjool)

54.0 mg13% DV

Dates (Medjool) provides 54.0 mg vs 44.0 mg in Brown Rice (Cooked) (+10.0 mg, +23%).

PhosphorusBrown Rice (Cooked) higher

Brown Rice (Cooked)

103 mg8% DV

Dates (Medjool)

62.0 mg5% DV

Brown Rice (Cooked) provides 103 mg vs 62.0 mg in Dates (Medjool) (+41.0 mg, +66%).

ZincBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.71 mg6% DV

Dates (Medjool)

0.44 mg4% DV

Brown Rice (Cooked) provides 0.71 mg vs 0.44 mg in Dates (Medjool) (+0.27 mg, +61%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.24 g1% DV

Dates (Medjool)

0.03 g

Brown Rice (Cooked) provides 0.24 g vs 0.03 g in Dates (Medjool) (+0.21 g, +650%).

Nutrient

Brown Rice (Cooked)195 g (1 cup cooked (195 g))

Dates (Medjool)24 g (1 date (24 g))

Macronutrients6 nutrients

Calories (Energy)Brown Rice (Cooked) higher

Brown Rice (Cooked)

240 kcal12% DV

Dates (Medjool)

66 kcal3% DV

Brown Rice (Cooked) provides 240 kcal vs 66 kcal in Dates (Medjool) (+173 kcal, +261%).

ProteinBrown Rice (Cooked) higher

Brown Rice (Cooked)

5.3 g11% DV

Dates (Medjool)

0.43 g1% DV

Brown Rice (Cooked) provides 5.3 g vs 0.43 g in Dates (Medjool) (+4.9 g, +1130%).

CarbohydratesBrown Rice (Cooked) higher

Brown Rice (Cooked)

49.9 g18% DV

Dates (Medjool)

18.0 g7% DV

Brown Rice (Cooked) provides 49.9 g vs 18.0 g in Dates (Medjool) (+31.9 g, +177%).

Dietary FiberBrown Rice (Cooked) higher

Brown Rice (Cooked)

3.1 g11% DV

Dates (Medjool)

1.6 g6% DV

Brown Rice (Cooked) provides 3.1 g vs 1.6 g in Dates (Medjool) (+1.5 g, +94%).

Total FatBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.9 g2% DV

Dates (Medjool)

0.04 g

Brown Rice (Cooked) provides 1.9 g vs 0.04 g in Dates (Medjool) (+1.9 g, +5154%).

Total SugarsDates (Medjool) higher

Brown Rice (Cooked)

0.47 g1% DV

Dates (Medjool)

16.0 g32% DV

Dates (Medjool) provides 16.0 g vs 0.47 g in Brown Rice (Cooked) (+15.5 g, +3309%).

Vitamins12 nutrients

Vitamin CSimilar

Brown Rice (Cooked)

0 mg

Dates (Medjool)

0 mg

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Brown Rice (Cooked)

0 µg

Dates (Medjool)

1.7 µg

Dates (Medjool) has higher vitamin a (rae) (1.7 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Dates (Medjool)

0 µg

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.14 mg1% DV

Dates (Medjool)

0.01 mg

Brown Rice (Cooked) provides slightly more vitamin e (0.14 mg vs 0.01 mg).

Vitamin KBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.2 µg1% DV

Dates (Medjool)

0.6 µg1% DV

Brown Rice (Cooked) provides 1.2 µg vs 0.6 µg in Dates (Medjool) (+0.5 µg, +81%).

Folate (DFE)Brown Rice (Cooked) higher

Brown Rice (Cooked)

18 µg4% DV

Dates (Medjool)

3.6 µg1% DV

Brown Rice (Cooked) provides 18 µg vs 3.6 µg in Dates (Medjool) (+14 µg, +388%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.35 mg29% DV

Dates (Medjool)

0.01 mg1% DV

Brown Rice (Cooked) provides 0.35 mg vs 0.01 mg in Dates (Medjool) (+0.34 mg, +2809%).

Riboflavin (Vitamin B2)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.13 mg10% DV

Dates (Medjool)

0.01 mg1% DV

Brown Rice (Cooked) provides slightly more riboflavin (vitamin b2) (0.13 mg vs 0.01 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

5.0 mg31% DV

Dates (Medjool)

0.39 mg2% DV

Brown Rice (Cooked) provides 5.0 mg vs 0.39 mg in Dates (Medjool) (+4.6 mg, +1192%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

1.4 mg28% DV

Dates (Medjool)

0.19 mg4% DV

Brown Rice (Cooked) provides 1.4 mg vs 0.19 mg in Dates (Medjool) (+1.2 mg, +632%).

Vitamin B6Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.29 mg17% DV

Dates (Medjool)

0.06 mg4% DV

Brown Rice (Cooked) provides 0.29 mg vs 0.06 mg in Dates (Medjool) (+0.23 mg, +386%).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Dates (Medjool)

0 µg

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

7.8 mg

Dates (Medjool)

0.24 mg

Brown Rice (Cooked) provides 7.8 mg vs 0.24 mg in Dates (Medjool) (+7.6 mg, +3150%).

PotassiumSimilar

Brown Rice (Cooked)

168 mg4% DV

Dates (Medjool)

167 mg4% DV

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of potassium (168 mg).

CalciumBrown Rice (Cooked) higher

Brown Rice (Cooked)

19.5 mg2% DV

Dates (Medjool)

15.4 mg1% DV

Brown Rice (Cooked) provides 19.5 mg vs 15.4 mg in Dates (Medjool) (+4.1 mg, +27%).

IronBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.1 mg6% DV

Dates (Medjool)

0.22 mg1% DV

Brown Rice (Cooked) provides 1.1 mg vs 0.22 mg in Dates (Medjool) (+0.88 mg, +406%).

MagnesiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

85.8 mg20% DV

Dates (Medjool)

13.0 mg3% DV

Brown Rice (Cooked) provides 85.8 mg vs 13.0 mg in Dates (Medjool) (+72.8 mg, +562%).

PhosphorusBrown Rice (Cooked) higher

Brown Rice (Cooked)

201 mg16% DV

Dates (Medjool)

14.9 mg1% DV

Brown Rice (Cooked) provides 201 mg vs 14.9 mg in Dates (Medjool) (+186 mg, +1250%).

ZincBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.4 mg13% DV

Dates (Medjool)

0.11 mg1% DV

Brown Rice (Cooked) provides 1.4 mg vs 0.11 mg in Dates (Medjool) (+1.3 mg, +1211%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.47 g2% DV

Dates (Medjool)

0.01 g

Brown Rice (Cooked) provides 0.47 g vs 0.01 g in Dates (Medjool) (+0.46 g, +5994%).

Nutrient

Brown Rice (Cooked)Amount per 100 kcal (81 g)

Dates (Medjool)Amount per 100 kcal (36 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Brown Rice (Cooked)

100 kcal5% DV

Dates (Medjool)

100 kcal5% DV

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of calories (energy) (100 kcal).

ProteinBrown Rice (Cooked) higher

Brown Rice (Cooked)

2.2 g4% DV

Dates (Medjool)

0.65 g1% DV

Brown Rice (Cooked) provides 2.2 g vs 0.65 g in Dates (Medjool) (+1.6 g, +241%).

CarbohydratesDates (Medjool) higher

Brown Rice (Cooked)

20.7 g8% DV

Dates (Medjool)

27.0 g10% DV

Dates (Medjool) provides 27.0 g vs 20.7 g in Brown Rice (Cooked) (+6.3 g, +30%).

Dietary FiberDates (Medjool) higher

Brown Rice (Cooked)

1.3 g5% DV

Dates (Medjool)

2.4 g9% DV

Dates (Medjool) provides 2.4 g vs 1.3 g in Brown Rice (Cooked) (+1.1 g, +86%).

Total FatBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.79 g1% DV

Dates (Medjool)

0.05 g

Brown Rice (Cooked) provides 0.79 g vs 0.05 g in Dates (Medjool) (+0.73 g, +1355%).

Total SugarsDates (Medjool) higher

Brown Rice (Cooked)

0.19 g

Dates (Medjool)

23.9 g48% DV

Dates (Medjool) provides 23.9 g vs 0.19 g in Brown Rice (Cooked) (+23.7 g, +12209%).

Vitamins12 nutrients

Vitamin CSimilar

Brown Rice (Cooked)

0 mg

Dates (Medjool)

0 mg

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Brown Rice (Cooked)

0 µg

Dates (Medjool)

2.5 µg

Dates (Medjool) has higher vitamin a (rae) (2.5 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Dates (Medjool)

0 µg

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Brown Rice (Cooked)

0.06 mg

Dates (Medjool)

0.02 mg

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of vitamin e (0.06 mg).

Vitamin KDates (Medjool) higher

Brown Rice (Cooked)

0.5 µg

Dates (Medjool)

1.0 µg1% DV

Dates (Medjool) provides 1.0 µg vs 0.5 µg in Brown Rice (Cooked) (+0.5 µg, +100%).

Folate (DFE)Brown Rice (Cooked) higher

Brown Rice (Cooked)

7.3 µg2% DV

Dates (Medjool)

5.4 µg1% DV

Brown Rice (Cooked) provides 7.3 µg vs 5.4 µg in Dates (Medjool) (+1.9 µg, +35%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.14 mg12% DV

Dates (Medjool)

0.02 mg2% DV

Brown Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.14 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Brown Rice (Cooked)

0.06 mg4% DV

Dates (Medjool)

0.02 mg2% DV

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

2.1 mg13% DV

Dates (Medjool)

0.58 mg4% DV

Brown Rice (Cooked) provides 2.1 mg vs 0.58 mg in Dates (Medjool) (+1.5 mg, +258%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.59 mg12% DV

Dates (Medjool)

0.29 mg6% DV

Brown Rice (Cooked) provides 0.59 mg vs 0.29 mg in Dates (Medjool) (+0.30 mg, +103%).

Vitamin B6Similar

Brown Rice (Cooked)

0.12 mg7% DV

Dates (Medjool)

0.09 mg5% DV

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Dates (Medjool)

0 µg

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

3.2 mg

Dates (Medjool)

0.36 mg

Brown Rice (Cooked) provides 3.2 mg vs 0.36 mg in Dates (Medjool) (+2.9 mg, +800%).

PotassiumDates (Medjool) higher

Brown Rice (Cooked)

69.7 mg1% DV

Dates (Medjool)

251 mg5% DV

Dates (Medjool) provides 251 mg vs 69.7 mg in Brown Rice (Cooked) (+181 mg, +260%).

CalciumDates (Medjool) higher

Brown Rice (Cooked)

8.1 mg1% DV

Dates (Medjool)

23.0 mg2% DV

Dates (Medjool) provides 23.0 mg vs 8.1 mg in Brown Rice (Cooked) (+14.9 mg, +184%).

IronBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.45 mg3% DV

Dates (Medjool)

0.32 mg2% DV

Brown Rice (Cooked) provides 0.45 mg vs 0.32 mg in Dates (Medjool) (+0.13 mg, +40%).

MagnesiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

35.6 mg8% DV

Dates (Medjool)

19.4 mg5% DV

Brown Rice (Cooked) provides 35.6 mg vs 19.4 mg in Dates (Medjool) (+16.2 mg, +83%).

PhosphorusBrown Rice (Cooked) higher

Brown Rice (Cooked)

83.4 mg7% DV

Dates (Medjool)

22.3 mg2% DV

Brown Rice (Cooked) provides 83.4 mg vs 22.3 mg in Dates (Medjool) (+61.1 mg, +274%).

ZincBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.58 mg5% DV

Dates (Medjool)

0.16 mg1% DV

Brown Rice (Cooked) provides 0.58 mg vs 0.16 mg in Dates (Medjool) (+0.42 mg, +263%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.19 g1% DV

Dates (Medjool)

0.01 g

Brown Rice (Cooked) provides slightly more saturated fat (0.19 g vs 0.01 g).

Nutrient

Brown Rice (Cooked)Normalized to 300 kcal (244 g)

Dates (Medjool)Normalized to 300 kcal (108 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Brown Rice (Cooked)

300 kcal15% DV

Dates (Medjool)

299 kcal15% DV

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of calories (energy) (300 kcal).

ProteinBrown Rice (Cooked) higher

Brown Rice (Cooked)

6.7 g13% DV

Dates (Medjool)

2.0 g4% DV

Brown Rice (Cooked) provides 6.7 g vs 2.0 g in Dates (Medjool) (+4.7 g, +242%).

CarbohydratesDates (Medjool) higher

Brown Rice (Cooked)

62.4 g23% DV

Dates (Medjool)

81.0 g29% DV

Dates (Medjool) provides 81.0 g vs 62.4 g in Brown Rice (Cooked) (+18.6 g, +30%).

Dietary FiberDates (Medjool) higher

Brown Rice (Cooked)

3.9 g14% DV

Dates (Medjool)

7.2 g26% DV

Dates (Medjool) provides 7.2 g vs 3.9 g in Brown Rice (Cooked) (+3.3 g, +85%).

Total FatBrown Rice (Cooked) higher

Brown Rice (Cooked)

2.4 g3% DV

Dates (Medjool)

0.16 g

Brown Rice (Cooked) provides 2.4 g vs 0.16 g in Dates (Medjool) (+2.2 g, +1361%).

Total SugarsDates (Medjool) higher

Brown Rice (Cooked)

0.59 g1% DV

Dates (Medjool)

71.8 g144% DV

Dates (Medjool) provides 71.8 g vs 0.59 g in Brown Rice (Cooked) (+71.2 g, +12159%).

Vitamins12 nutrients

Vitamin CSimilar

Brown Rice (Cooked)

0 mg

Dates (Medjool)

0 mg

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Brown Rice (Cooked)

0 µg

Dates (Medjool)

7.6 µg1% DV

Dates (Medjool) has higher vitamin a (rae) (7.6 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Dates (Medjool)

0 µg

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.17 mg1% DV

Dates (Medjool)

0.05 mg

Brown Rice (Cooked) provides slightly more vitamin e (0.17 mg vs 0.05 mg).

Vitamin KDates (Medjool) higher

Brown Rice (Cooked)

1.5 µg1% DV

Dates (Medjool)

2.9 µg2% DV

Dates (Medjool) provides 2.9 µg vs 1.5 µg in Brown Rice (Cooked) (+1.5 µg, +99%).

Folate (DFE)Brown Rice (Cooked) higher

Brown Rice (Cooked)

22 µg5% DV

Dates (Medjool)

16 µg4% DV

Brown Rice (Cooked) provides 22 µg vs 16 µg in Dates (Medjool) (+5.8 µg, +36%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.44 mg36% DV

Dates (Medjool)

0.05 mg5% DV

Brown Rice (Cooked) provides 0.44 mg vs 0.05 mg in Dates (Medjool) (+0.38 mg, +709%).

Riboflavin (Vitamin B2)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.17 mg13% DV

Dates (Medjool)

0.06 mg5% DV

Brown Rice (Cooked) provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.06 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

6.2 mg39% DV

Dates (Medjool)

1.7 mg11% DV

Brown Rice (Cooked) provides 6.2 mg vs 1.7 mg in Dates (Medjool) (+4.5 mg, +259%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

1.8 mg35% DV

Dates (Medjool)

0.87 mg17% DV

Brown Rice (Cooked) provides 1.8 mg vs 0.87 mg in Dates (Medjool) (+0.90 mg, +103%).

Vitamin B6Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.36 mg21% DV

Dates (Medjool)

0.27 mg16% DV

Brown Rice (Cooked) provides 0.36 mg vs 0.27 mg in Dates (Medjool) (+0.09 mg, +35%).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Dates (Medjool)

0 µg

Both Brown Rice (Cooked) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

9.8 mg

Dates (Medjool)

1.1 mg

Brown Rice (Cooked) provides 9.8 mg vs 1.1 mg in Dates (Medjool) (+8.7 mg, +804%).

PotassiumDates (Medjool) higher

Brown Rice (Cooked)

210 mg4% DV

Dates (Medjool)

752 mg16% DV

Dates (Medjool) provides 752 mg vs 210 mg in Brown Rice (Cooked) (+542 mg, +258%).

CalciumDates (Medjool) higher

Brown Rice (Cooked)

24.4 mg2% DV

Dates (Medjool)

69.1 mg5% DV

Dates (Medjool) provides 69.1 mg vs 24.4 mg in Brown Rice (Cooked) (+44.7 mg, +183%).

IronBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.4 mg8% DV

Dates (Medjool)

0.97 mg5% DV

Brown Rice (Cooked) provides 1.4 mg vs 0.97 mg in Dates (Medjool) (+0.39 mg, +41%).

MagnesiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

107 mg26% DV

Dates (Medjool)

58.3 mg14% DV

Brown Rice (Cooked) provides 107 mg vs 58.3 mg in Dates (Medjool) (+49.0 mg, +84%).

PhosphorusBrown Rice (Cooked) higher

Brown Rice (Cooked)

251 mg20% DV

Dates (Medjool)

67.0 mg5% DV

Brown Rice (Cooked) provides 251 mg vs 67.0 mg in Dates (Medjool) (+184 mg, +275%).

ZincBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.7 mg16% DV

Dates (Medjool)

0.48 mg4% DV

Brown Rice (Cooked) provides 1.7 mg vs 0.48 mg in Dates (Medjool) (+1.3 mg, +265%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.59 g3% DV

Dates (Medjool)

0.03 g

Brown Rice (Cooked) provides 0.59 g vs 0.03 g in Dates (Medjool) (+0.55 g, +1594%).

Brown Rice (Cooked) vs Dates (Medjool)

Brown Rice (Cooked)

Dates (Medjool)

Nutritional Takeaways

Comparison Summary