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  6. Arborio rice vs. Almonds

Arborio rice vs. Almonds — In-Depth Nutrition Comparison

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The main differences between arborio rice and almonds

  • 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 is lower in saturated fat.
  • Arborio rice has a higher glycemic index than almonds.

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

Infographic

Arborio rice vs Almonds 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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +82.9%
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%

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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
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%
Contains more FolateFolate +34.1%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
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
Contains more CarbsCarbs +33.3%
Contains more WaterWater +1454%
Contains more ProteinProtein +796.2%
Contains more FatsFats +26178.9%
Contains more OtherOther +1457.9%

Fat Type Comparison

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

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