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  6. Arborio rice vs. Blackberry

Arborio rice vs. Blackberry — In-Depth Nutrition Comparison

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A recap on differences between Arborio rice and Blackberry

  • Arborio rice has more Selenium, Vitamin B1, Iron, Folate, and Vitamin B3, however, Blackberry is higher in Vitamin C, Manganese, and Copper.
  • Blackberry covers your daily Vitamin C needs 23% more than Arborio rice.
  • Blackberry contains 19 times less Selenium than Arborio rice. Arborio rice contains 7.5µg of Selenium, while Blackberry contains 0.4µg.

Food varieties used in this article are Rice, white, short-grain, enriched, cooked and Blackberries, raw.

Infographic

Arborio rice vs Blackberry 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.
Arborio rice
Arborio rice
4
:
6
Blackberry
Blackberry
Contains more Iron +135.5%
Contains more Phosphorus +50%
Contains less Sodium -100%
Contains more Selenium +1775%
Contains more Calcium +2800%
Contains more Magnesium +150%
Contains more Potassium +523.1%
Contains more Zinc +32.5%
Contains more Copper +129.2%
Contains more Manganese +81%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains more Iron +135.5%
Contains more Phosphorus +50%
Contains less Sodium -100%
Contains more Selenium +1775%
Contains more Calcium +2800%
Contains more Magnesium +150%
Contains more Potassium +523.1%
Contains more Zinc +32.5%
Contains more Copper +129.2%
Contains more Manganese +81%

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.
Arborio rice
Arborio rice
5
:
5
Blackberry
Blackberry
Contains more Vitamin B1 +720%
Contains more Vitamin B3 +131.1%
Contains more Vitamin B5 +43.8%
Contains more Vitamin B6 +96.7%
Contains more Folate +136%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +62.5%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Blackberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Contains more Vitamin B1 +720%
Contains more Vitamin B3 +131.1%
Contains more Vitamin B5 +43.8%
Contains more Vitamin B6 +96.7%
Contains more Folate +136%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +62.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arborio rice
Arborio rice
2
:
3
Blackberry
Blackberry
Contains more Protein +69.8%
Contains more Carbs +199%
Contains more Fats +157.9%
Contains more Water +28.6%
Contains more Other +89.5%
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Blackberry
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more Protein +69.8%
Contains more Carbs +199%
Contains more Fats +157.9%
Contains more Water +28.6%
Contains more Other +89.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arborio rice
Arborio rice
1
:
2
Blackberry
Blackberry
Contains more Monounsaturated Fat +23.4%
Contains less Saturated Fat -72.5%
Contains more Polyunsaturated fat +460%
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Blackberry
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains more Monounsaturated Fat +23.4%
Contains less Saturated Fat -72.5%
Contains more Polyunsaturated fat +460%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arborio rice Blackberry Opinion
Net carbs 28.73g 4.31g Arborio rice
Protein 2.36g 1.39g Arborio rice
Fats 0.19g 0.49g Blackberry
Carbs 28.73g 9.61g Arborio rice
Calories 130kcal 43kcal Arborio rice
Fructose 2.4g Blackberry
Sugar 4.88g Arborio rice
Fiber 5.3g Blackberry
Calcium 1mg 29mg Blackberry
Iron 1.46mg 0.62mg Arborio rice
Magnesium 8mg 20mg Blackberry
Phosphorus 33mg 22mg Arborio rice
Potassium 26mg 162mg Blackberry
Sodium 0mg 1mg Arborio rice
Zinc 0.4mg 0.53mg Blackberry
Copper 0.072mg 0.165mg Blackberry
Manganese 0.357mg 0.646mg Blackberry
Selenium 7.5µg 0.4µg Arborio rice
Vitamin A 0IU 214IU Blackberry
Vitamin A RAE 0µg 11µg Blackberry
Vitamin E 1.17mg Blackberry
Vitamin C 0mg 21mg Blackberry
Vitamin B1 0.164mg 0.02mg Arborio rice
Vitamin B2 0.016mg 0.026mg Blackberry
Vitamin B3 1.493mg 0.646mg Arborio rice
Vitamin B5 0.397mg 0.276mg Arborio rice
Vitamin B6 0.059mg 0.03mg Arborio rice
Folate 59µg 25µg Arborio rice
Vitamin K 19.8µg Blackberry
Tryptophan 0.027mg Arborio rice
Threonine 0.084mg Arborio rice
Isoleucine 0.102mg Arborio rice
Leucine 0.195mg Arborio rice
Lysine 0.085mg Arborio rice
Methionine 0.056mg Arborio rice
Phenylalanine 0.126mg Arborio rice
Valine 0.144mg Arborio rice
Histidine 0.056mg Arborio rice
Saturated Fat 0.051g 0.014g Blackberry
Monounsaturated Fat 0.058g 0.047g Arborio rice
Polyunsaturated fat 0.05g 0.28g Blackberry

Which food is preferable for your diet?

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

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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
13%
Arborio rice
18%
Blackberry
Minerals Daily Need Coverage Score
20%
Arborio rice
23%
Blackberry

Comparison summary

Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 44)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.7)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.