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  6. Arborio rice vs. Banana

Arborio rice vs. Banana — In-Depth Nutrition Comparison

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Summary of differences between arborio rice and bananas

  • Arborio rice has more iron, selenium, vitamin B1, folate, and vitamin B3, while bananas have more vitamin B6, potassium, and vitamin C.
  • Bananas cover your daily need for vitamin B6, 24% more than arborio rice.
  • Arborio rice contains 8 times more selenium than bananas. While arborio rice contains 7.5µg of selenium, bananas contain only 1µg.
  • Bananas have a lower glycemic index. The glycemic index of bananas is 48, while the glycemic index of arborio rice is 69.

These are the specific foods used in this comparison Rice, white, short-grain, enriched, cooked and Bananas, raw.

Infographic

Arborio rice vs Banana 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%
Banana
Banana
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more IronIron +461.5%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +32.2%
Contains more SeleniumSelenium +650%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +1276.9%
~equal in Copper ~0.078mg

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%
Banana
Banana
7
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin B1Vitamin B1 +429%
Contains more Vitamin B3Vitamin B3 +124.5%
Contains more Vitamin B5Vitamin B5 +18.9%
Contains more FolateFolate +195%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +356.3%
Contains more Vitamin B6Vitamin B6 +522%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Banana DV% diff.
Vitamin B6 0.059mg 0.367mg 24%
Iron 1.46mg 0.26mg 15%
Selenium 7.5µg 1µg 12%
Vitamin B1 0.164mg 0.031mg 11%
Potassium 26mg 358mg 10%
Folate 59µg 20µg 10%
Vitamin C 0mg 8.7mg 10%
Fiber 2.6g 10%
Fructose 4.85g 6%
Vitamin B3 1.493mg 0.665mg 5%
Magnesium 8mg 27mg 5%
Manganese 0.357mg 0.27mg 4%
Vitamin B2 0.016mg 0.073mg 4%
Protein 2.36g 1.09g 3%
Calories 130kcal 89kcal 2%
Zinc 0.4mg 0.15mg 2%
Starch 5.38g 2%
Phosphorus 33mg 22mg 2%
Choline 9.8mg 2%
Carbs 28.73g 22.84g 2%
Vitamin B5 0.397mg 0.334mg 1%
Copper 0.072mg 0.078mg 1%
Vitamin E 0.1mg 1%
Fats 0.19g 0.33g 0%
Net carbs 28.73g 20.24g N/A
Calcium 1mg 5mg 0%
Sugar 12.23g N/A
Sodium 0mg 1mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.051g 0.112g 0%
Monounsaturated fat 0.058g 0.032g 0%
Polyunsaturated fat 0.05g 0.073g 0%
Tryptophan 0.027mg 0.009mg 0%
Threonine 0.084mg 0.028mg 0%
Isoleucine 0.102mg 0.028mg 0%
Leucine 0.195mg 0.068mg 0%
Lysine 0.085mg 0.05mg 0%
Methionine 0.056mg 0.008mg 0%
Phenylalanine 0.126mg 0.049mg 0%
Valine 0.144mg 0.047mg 0%
Histidine 0.056mg 0.077mg 0%

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
Banana
Banana
3
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +116.5%
Contains more CarbsCarbs +25.8%
Contains more FatsFats +73.7%
Contains more OtherOther +336.8%
~equal in Water ~74.91g

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
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains less Sat. FatSaturated fat -54.5%
Contains more Mono. FatMonounsaturated fat +81.3%
Contains more Poly. FatPolyunsaturated fat +46%

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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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.