Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Almonds vs. Arborio rice — In-Depth Nutrition Comparison

Compare

The main differences between almonds and arborio rice

  • Arborio rice contains less copper, vitamin B2, manganese, phosphorus, magnesium, iron, calcium, zinc, and potassium than almonds.
  • Daily need coverage for copper for almonds is 107% higher.
  • Arborio rice has 269 times less calcium than almonds. Almonds have 269mg of calcium, while arborio rice has 1mg.
  • Arborio rice is lower in saturated fat.
  • Arborio rice has a higher glycemic index than almonds.

Food types used in this article are Nuts, almonds and Rice, white, short-grain, enriched, cooked.

Infographic

Almonds vs Arborio rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +3275%
Contains more CalciumCalcium +26800%
Contains more PotassiumPotassium +2719.2%
Contains more IronIron +154.1%
Contains more CopperCopper +1331.9%
Contains more ZincZinc +680%
Contains more PhosphorusPhosphorus +1357.6%
Contains more ManganeseManganese +510.4%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +82.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +7012.5%
Contains more Vitamin B3Vitamin B3 +142.3%
Contains more Vitamin B5Vitamin B5 +18.6%
Contains more Vitamin B6Vitamin B6 +132.2%
Contains more CholineCholine +∞%
Contains more FolateFolate +34.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +796.2%
Contains more FatsFats +26178.9%
Contains more OtherOther +1457.9%
Contains more CarbsCarbs +33.3%
Contains more WaterWater +1454%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +54298.3%
Contains more Poly. FatPolyunsaturated fat +24558%
Contains less Sat. FatSaturated fat -98.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds Arborio rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almonds Arborio rice DV% diff.
Vitamin E 25.63mg 171%
Copper 1.031mg 0.072mg 107%
Vitamin B2 1.138mg 0.016mg 86%
Polyunsaturated fat 12.329g 0.05g 82%
Monounsaturated fat 31.551g 0.058g 79%
Manganese 2.179mg 0.357mg 79%
Fats 49.93g 0.19g 77%
Phosphorus 481mg 33mg 64%
Magnesium 270mg 8mg 62%
Fiber 12.5g 50%
Protein 21.15g 2.36g 38%
Iron 3.71mg 1.46mg 28%
Calcium 269mg 1mg 27%
Zinc 3.12mg 0.4mg 25%
Calories 579kcal 130kcal 22%
Potassium 733mg 26mg 21%
Saturated fat 3.802g 0.051g 17%
Vitamin B3 3.618mg 1.493mg 13%
Choline 52.1mg 9%
Selenium 4.1µg 7.5µg 6%
Vitamin B6 0.137mg 0.059mg 6%
Folate 44µg 59µg 4%
Vitamin B1 0.205mg 0.164mg 3%
Carbs 21.55g 28.73g 2%
Vitamin B5 0.471mg 0.397mg 1%
Net carbs 9.05g 28.73g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 1mg 0mg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.027mg 0%
Threonine 0.601mg 0.084mg 0%
Isoleucine 0.751mg 0.102mg 0%
Leucine 1.473mg 0.195mg 0%
Lysine 0.568mg 0.085mg 0%
Methionine 0.157mg 0.056mg 0%
Phenylalanine 1.132mg 0.126mg 0%
Valine 0.855mg 0.144mg 0%
Histidine 0.539mg 0.056mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
78%
Almonds
12%
Arborio rice
Minerals Daily Need Coverage Score
142%
Almonds
20%
Arborio rice

Comparison summary

Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 3.751g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 69)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.