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  6. Arborio rice vs. Avocado

Arborio rice vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between arborio rice and avocadoes

  • Arborio rice has more selenium, iron, and manganese; however, avocadoes are richer in vitamin B5, vitamin B6, potassium, copper, vitamin C, and vitamin B2.
  • Avocadoes cover your daily vitamin B5 needs 20% more than arborio rice.
  • Avocadoes have 19 times less selenium than arborio rice. Arborio rice has 7.5µg of selenium, while avocadoes have 0.4µg.
  • Arborio rice contains less saturated fat.
  • Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of avocadoes is 40.

Specific food types used in this comparison are Rice, white, short-grain, enriched, cooked and Avocados, raw, all commercial varieties.

Infographic

Arborio rice vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more IronIron +165.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +151.4%
Contains more SeleniumSelenium +1775%
Contains more MagnesiumMagnesium +262.5%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +1765.4%
Contains more CopperCopper +163.9%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +57.6%

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%
Avocado
Avocado
10
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin B1Vitamin B1 +144.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +712.5%
Contains more Vitamin B3Vitamin B3 +16.4%
Contains more Vitamin B5Vitamin B5 +249.9%
Contains more Vitamin B6Vitamin B6 +335.6%
Contains more FolateFolate +37.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Avocado DV% diff.
Fiber 6.7g 27%
Monounsaturated fat 0.058g 9.799g 24%
Fats 0.19g 14.66g 22%
Vitamin B5 0.397mg 1.389mg 20%
Vitamin K 21µg 18%
Vitamin B6 0.059mg 0.257mg 15%
Potassium 26mg 485mg 14%
Vitamin E 2.07mg 14%
Selenium 7.5µg 0.4µg 13%
Copper 0.072mg 0.19mg 13%
Polyunsaturated fat 0.05g 1.816g 12%
Vitamin C 0mg 10mg 11%
Iron 1.46mg 0.55mg 11%
Manganese 0.357mg 0.142mg 9%
Vitamin B2 0.016mg 0.13mg 9%
Saturated fat 0.051g 2.126g 9%
Vitamin B1 0.164mg 0.067mg 8%
Carbs 28.73g 8.53g 7%
Folate 59µg 81µg 6%
Magnesium 8mg 29mg 5%
Phosphorus 33mg 52mg 3%
Choline 14.2mg 3%
Calories 130kcal 160kcal 2%
Vitamin B3 1.493mg 1.738mg 2%
Zinc 0.4mg 0.64mg 2%
Protein 2.36g 2g 1%
Vitamin A 0µg 7µg 1%
Calcium 1mg 12mg 1%
Net carbs 28.73g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 0mg 7mg 0%
Tryptophan 0.027mg 0.025mg 0%
Threonine 0.084mg 0.073mg 0%
Isoleucine 0.102mg 0.084mg 0%
Leucine 0.195mg 0.143mg 0%
Lysine 0.085mg 0.132mg 0%
Methionine 0.056mg 0.038mg 0%
Phenylalanine 0.126mg 0.097mg 0%
Valine 0.144mg 0.107mg 0%
Histidine 0.056mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +18%
Contains more CarbsCarbs +236.8%
Contains more FatsFats +7615.8%
Contains more OtherOther +731.6%
~equal in Water ~73.23g

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +16794.8%
Contains more Poly. FatPolyunsaturated fat +3532%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.