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  6. Arborio rice vs. Club sandwich

Arborio rice vs. Club sandwich — In-Depth Nutrition Comparison

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The main differences between arborio rice and club sandwich

  • Arborio rice contains less selenium, phosphorus, vitamin B3, vitamin B12, vitamin B6, vitamin B2, and calcium than club sandwich.
  • Daily need coverage for selenium for club sandwich is 31% higher.
  • Arborio rice is lower in saturated fat.

Food types used in this article are Rice, white, short-grain, enriched, cooked and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Arborio rice vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +9400%
Contains more PotassiumPotassium +769.2%
Contains more CopperCopper +23.6%
Contains more ZincZinc +235%
Contains more PhosphorusPhosphorus +551.5%
Contains more SeleniumSelenium +230.7%
~equal in Iron ~1.37mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more FolateFolate +90.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1062.5%
Contains more Vitamin B3Vitamin B3 +273.4%
Contains more Vitamin B5Vitamin B5 +108.1%
Contains more Vitamin B6Vitamin B6 +401.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.172mg

All nutrients comparison - raw data values

Nutrient Arborio rice Club sandwich DV% diff.
Selenium 7.5µg 24.8µg 31%
Protein 2.36g 17.19g 30%
Sodium 0mg 630mg 27%
Vitamin B3 1.493mg 5.575mg 26%
Phosphorus 33mg 215mg 26%
Vitamin B12 0µg 0.47µg 20%
Vitamin B6 0.059mg 0.296mg 18%
Manganese 0.357mg 16%
Cholesterol 0mg 46mg 15%
Saturated fat 0.051g 3.109g 14%
Vitamin B2 0.016mg 0.186mg 13%
Polyunsaturated fat 0.05g 1.88g 12%
Fats 0.19g 8.05g 12%
Calcium 1mg 95mg 9%
Zinc 0.4mg 1.34mg 9%
Choline 47.8mg 9%
Vitamin B5 0.397mg 0.826mg 9%
Vitamin K 8.7µg 7%
Monounsaturated fat 0.058g 2.949g 7%
Folate 59µg 31µg 7%
Potassium 26mg 226mg 6%
Magnesium 8mg 32mg 6%
Calories 130kcal 220kcal 5%
Vitamin C 0mg 4.4mg 5%
Fiber 1.2g 5%
Vitamin E 0.61mg 4%
Vitamin A 0µg 35µg 4%
Carbs 28.73g 19.87g 3%
Copper 0.072mg 0.089mg 2%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Vitamin B1 0.164mg 0.172mg 1%
Iron 1.46mg 1.37mg 1%
Net carbs 28.73g 18.67g N/A
Sugar 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.102mg 0%
Leucine 0.195mg 0%
Lysine 0.085mg 0%
Methionine 0.056mg 0%
Phenylalanine 0.126mg 0%
Valine 0.144mg 0%
Histidine 0.056mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more CarbsCarbs +44.6%
Contains more WaterWater +30.5%
Contains more ProteinProtein +628.4%
Contains more FatsFats +4136.8%
Contains more OtherOther +1147.4%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +4984.5%
Contains more Poly. FatPolyunsaturated fat +3660%

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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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.