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Bread vs Arborio rice - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is cheaper?
Bread
Bread is cheaper (difference - $0.7)
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Sugars?
Arborio rice
Arborio rice contains less Sugars (difference - 6.42g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 601mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.938g)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Arborio rice
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bread Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
27
Bread
10
Arborio rice
Mineral Summary Score
46
Bread
8
Arborio rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
7
:
Contains more Iron +180.1%
Contains more Calcium +16400%
Contains more Potassium +757.7%
Contains more Magnesium +637.5%
Contains more Copper +175%
Contains more Zinc +267.5%
Contains more Phosphorus +469.7%
Contains less Sodium -100%
Contains more Iron +180.1%
Contains more Calcium +16400%
Contains more Potassium +757.7%
Contains more Magnesium +637.5%
Contains more Copper +175%
Contains more Zinc +267.5%
Contains more Phosphorus +469.7%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
8
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +167.7%
Contains more Vitamin B2 +2287.5%
Contains more Vitamin B3 +318.6%
Contains more Vitamin B5 +14.9%
Contains more Vitamin B6 +159.3%
Contains more Folic acid (B9) +185%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +167.7%
Contains more Vitamin B2 +2287.5%
Contains more Vitamin B3 +318.6%
Contains more Vitamin B5 +14.9%
Contains more Vitamin B6 +159.3%
Contains more Folic acid (B9) +185%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
78%
Bread
14%
Arborio rice
Carbohydrates
56%
Bread
29%
Arborio rice
Fats
20%
Bread
1%
Arborio rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bread Arborio rice Opinion
Calories 313 130 Bread
Protein 12.96 2.36 Bread
Fats 4.27 0.19 Bread
Vitamin C 0.2 0 Bread
Carbs 55.77 28.73 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 4.09 1.46 Bread
Calcium 165 1 Bread
Potassium 223 26 Bread
Magnesium 59 8 Bread
Sugars 6.42 Bread
Fiber 4.7 Bread
Copper 0.198 0.072 Bread
Zinc 1.47 0.4 Bread
Starch
Phosphorus 188 33 Bread
Sodium 601 0 Arborio rice
Vitamin A 0 0
Vitamin E 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.439 0.164 Bread
Vitamin B2 0.382 0.016 Bread
Vitamin B3 6.25 1.493 Bread
Vitamin B5 0.456 0.397 Bread
Vitamin B6 0.153 0.059 Bread
Vitamin B12 0 0
Vitamin K 5.7 Bread
Folic acid (B9) 20 57 Arborio rice
Trans Fat
Saturated Fat 0.989 0.051 Arborio rice
Monounsaturated Fat 1.019 0.058 Bread
Polyunsaturated fat 1.72 0.05 Bread
Tryptophan 0.092 0.027 Bread
Threonine 0.299 0.084 Bread
Isoleucine 0.258 0.102 Bread
Leucine 0.461 0.195 Bread
Lysine 0.215 0.085 Bread
Methionine 0.105 0.056 Bread
Phenylalanine 0.315 0.126 Bread
Valine 0.31 0.144 Bread
Histidine 0.15 0.056 Bread
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.