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  6. Arborio rice vs. Coconut

Arborio rice vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between arborio rice and coconut?

  • Arborio rice is higher in folate, vitamin B1, and vitamin B3, yet coconut is higher in manganese, copper, iron, phosphorus, potassium, and zinc.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • Arborio rice has 3 times more vitamin B3 than coconut. While arborio rice has 1.493mg of vitamin B3, coconut has only 0.54mg.
  • The amount of saturated fat in arborio rice is lower.

We used Rice, white, short-grain, enriched, cooked and Nuts, coconut meat, raw types in this article.

Infographic

Arborio rice vs Coconut 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% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1300%
Contains more PotassiumPotassium +1269.2%
Contains more IronIron +66.4%
Contains more CopperCopper +504.2%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +242.4%
Contains more ManganeseManganese +320.2%
Contains more SeleniumSelenium +34.7%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin B1Vitamin B1 +148.5%
Contains more Vitamin B3Vitamin B3 +176.5%
Contains more Vitamin B5Vitamin B5 +32.3%
Contains more FolateFolate +126.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +25%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Coconut DV% diff.
Saturated fat 0.051g 29.698g 135%
Fats 0.19g 33.49g 51%
Manganese 0.357mg 1.5mg 50%
Copper 0.072mg 0.435mg 40%
Fiber 9g 36%
Iron 1.46mg 2.43mg 12%
Calories 130kcal 354kcal 11%
Phosphorus 33mg 113mg 11%
Potassium 26mg 356mg 10%
Folate 59µg 26µg 8%
Vitamin B1 0.164mg 0.066mg 8%
Zinc 0.4mg 1.1mg 6%
Magnesium 8mg 32mg 6%
Vitamin B3 1.493mg 0.54mg 6%
Carbs 28.73g 15.23g 5%
Selenium 7.5µg 10.1µg 5%
Vitamin C 0mg 3.3mg 4%
Monounsaturated fat 0.058g 1.425g 3%
Choline 12.1mg 2%
Vitamin E 0.24mg 2%
Protein 2.36g 3.33g 2%
Polyunsaturated fat 0.05g 0.366g 2%
Vitamin B5 0.397mg 0.3mg 2%
Sodium 0mg 20mg 1%
Calcium 1mg 14mg 1%
Net carbs 28.73g 6.23g N/A
Sugar 6.23g N/A
Vitamin B2 0.016mg 0.02mg 0%
Vitamin B6 0.059mg 0.054mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.027mg 0.039mg 0%
Threonine 0.084mg 0.121mg 0%
Isoleucine 0.102mg 0.131mg 0%
Leucine 0.195mg 0.247mg 0%
Lysine 0.085mg 0.147mg 0%
Methionine 0.056mg 0.062mg 0%
Phenylalanine 0.126mg 0.169mg 0%
Valine 0.144mg 0.202mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more CarbsCarbs +88.6%
Contains more WaterWater +45.8%
Contains more ProteinProtein +41.1%
Contains more FatsFats +17526.3%
Contains more OtherOther +405.3%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +2356.9%
Contains more Poly. FatPolyunsaturated fat +632%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.