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Arborio rice vs. Blueberry — In-Depth Nutrition Comparison

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Summary of differences between Arborio rice and Blueberry

  • Arborio rice has more Iron, Selenium, Folate, Vitamin B1, Vitamin B3, and Vitamin B5, while Blueberry has more Vitamin C.
  • Arborio rice covers your daily need of Iron 15% more than Blueberry.
  • Arborio rice contains 75 times more Selenium than Blueberry. While Arborio rice contains 7.5µg of Selenium, Blueberry contains only 0.1µg.

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

Infographic

Arborio rice vs Blueberry 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.
Contains more Iron +421.4%
Contains more Magnesium +33.3%
Contains more Phosphorus +175%
Contains less Sodium -100%
Contains more Zinc +150%
Contains more Copper +26.3%
Contains more Selenium +7400%
Contains more Calcium +500%
Contains more Potassium +196.2%
Equal in Manganese - 0.336
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Contains more Iron +421.4%
Contains more Magnesium +33.3%
Contains more Phosphorus +175%
Contains less Sodium -100%
Contains more Zinc +150%
Contains more Copper +26.3%
Contains more Selenium +7400%
Contains more Calcium +500%
Contains more Potassium +196.2%
Equal in Manganese - 0.336

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.
:
Contains more Vitamin B1 +343.2%
Contains more Vitamin B3 +257.2%
Contains more Vitamin B5 +220.2%
Contains more Vitamin B6 +13.5%
Contains more Folate +883.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +156.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
Contains more Vitamin B1 +343.2%
Contains more Vitamin B3 +257.2%
Contains more Vitamin B5 +220.2%
Contains more Vitamin B6 +13.5%
Contains more Folate +883.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +156.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +218.9%
Contains more Carbs +98.3%
Contains more Fats +73.7%
Contains more Water +22.9%
Contains more Other +21.1%
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more Protein +218.9%
Contains more Carbs +98.3%
Contains more Fats +73.7%
Contains more Water +22.9%
Contains more Other +21.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +23.4%
Contains less Saturated Fat -45.1%
Contains more Polyunsaturated fat +192%
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Contains more Monounsaturated Fat +23.4%
Contains less Saturated Fat -45.1%
Contains more Polyunsaturated fat +192%

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 Blueberry
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Blueberry Opinion
Net carbs 28.73g 12.09g Arborio rice
Protein 2.36g 0.74g Arborio rice
Fats 0.19g 0.33g Blueberry
Carbs 28.73g 14.49g Arborio rice
Calories 130kcal 57kcal Arborio rice
Starch 0.03g Blueberry
Fructose 4.97g Blueberry
Sugar 9.96g Arborio rice
Fiber 2.4g Blueberry
Calcium 1mg 6mg Blueberry
Iron 1.46mg 0.28mg Arborio rice
Magnesium 8mg 6mg Arborio rice
Phosphorus 33mg 12mg Arborio rice
Potassium 26mg 77mg Blueberry
Sodium 0mg 1mg Arborio rice
Zinc 0.4mg 0.16mg Arborio rice
Copper 0.072mg 0.057mg Arborio rice
Manganese 0.357mg 0.336mg Arborio rice
Selenium 7.5µg 0.1µg Arborio rice
Vitamin A 0IU 54IU Blueberry
Vitamin A RAE 0µg 3µg Blueberry
Vitamin E 0.57mg Blueberry
Vitamin C 0mg 9.7mg Blueberry
Vitamin B1 0.164mg 0.037mg Arborio rice
Vitamin B2 0.016mg 0.041mg Blueberry
Vitamin B3 1.493mg 0.418mg Arborio rice
Vitamin B5 0.397mg 0.124mg Arborio rice
Vitamin B6 0.059mg 0.052mg Arborio rice
Folate 59µg 6µg Arborio rice
Vitamin K 19.3µg Blueberry
Tryptophan 0.027mg 0.003mg Arborio rice
Threonine 0.084mg 0.02mg Arborio rice
Isoleucine 0.102mg 0.023mg Arborio rice
Leucine 0.195mg 0.044mg Arborio rice
Lysine 0.085mg 0.013mg Arborio rice
Methionine 0.056mg 0.012mg Arborio rice
Phenylalanine 0.126mg 0.026mg Arborio rice
Valine 0.144mg 0.031mg Arborio rice
Histidine 0.056mg 0.011mg Arborio rice
Saturated Fat 0.051g 0.028g Blueberry
Monounsaturated Fat 0.058g 0.047g Arborio rice
Polyunsaturated fat 0.05g 0.146g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Blueberry
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
12%
Blueberry
Minerals Daily Need Coverage Score
20%
Arborio rice
10%
Blueberry

Comparison summary

Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 16)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.7)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 9.96g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Arborio rice
Arborio rice is relatively richer in minerals
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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.