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  6. Arborio rice vs. Cod

Arborio rice vs. Cod — In-Depth Nutrition Comparison

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How are arborio rice and cod different?

  • Arborio rice is richer in manganese, iron, and folate, while cod is higher in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, and potassium.
  • Cod covers your daily need for vitamin B5, 3052% more than arborio rice.
  • Arborio rice contains 24 times more manganese than cod. Arborio rice contains 0.357mg of manganese, while cod contains 0.015mg.
  • Arborio rice has a higher glycemic index (69) than cod (0).

Rice, white, short-grain, enriched, cooked and Fish, cod, Atlantic, raw types were used in this article.

Infographic

Arborio rice vs Cod 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%
Cod
Cod
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more IronIron +284.2%
Contains more CopperCopper +157.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2280%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +1488.5%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +515.2%
Contains more SeleniumSelenium +341.3%

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%
Cod
Cod
11
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin B1Vitamin B1 +115.8%
Contains more FolateFolate +742.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +306.3%
Contains more Vitamin B3Vitamin B3 +38.2%
Contains more Vitamin B5Vitamin B5 +38439%
Contains more Vitamin B6Vitamin B6 +315.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Arborio rice Cod DV% diff.
Vitamin B5 0.397mg 153mg 3052%
Selenium 7.5µg 33.1µg 47%
Vitamin B12 0µg 0.91µg 38%
Protein 2.36g 17.81g 31%
Phosphorus 33mg 203mg 24%
Manganese 0.357mg 0.015mg 15%
Iron 1.46mg 0.38mg 14%
Cholesterol 0mg 43mg 14%
Vitamin B6 0.059mg 0.245mg 14%
Folate 59µg 7µg 13%
Choline 65.2mg 12%
Potassium 26mg 413mg 11%
Carbs 28.73g 0g 10%
Vitamin B1 0.164mg 0.076mg 7%
Magnesium 8mg 32mg 6%
Copper 0.072mg 0.028mg 5%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Vitamin B3 1.493mg 2.063mg 4%
Vitamin E 0.64mg 4%
Vitamin B2 0.016mg 0.065mg 4%
Calories 130kcal 82kcal 2%
Sodium 0mg 54mg 2%
Calcium 1mg 16mg 2%
Vitamin A 0µg 12µg 1%
Vitamin C 0mg 1mg 1%
Fats 0.19g 0.67g 1%
Polyunsaturated fat 0.05g 0.231g 1%
Net carbs 28.73g 0g N/A
Zinc 0.4mg 0.45mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.051g 0.131g 0%
Monounsaturated fat 0.058g 0.094g 0%
Tryptophan 0.027mg 0.199mg 0%
Threonine 0.084mg 0.781mg 0%
Isoleucine 0.102mg 0.821mg 0%
Leucine 0.195mg 1.447mg 0%
Lysine 0.085mg 1.635mg 0%
Methionine 0.056mg 0.527mg 0%
Phenylalanine 0.126mg 0.695mg 0%
Valine 0.144mg 0.917mg 0%
Histidine 0.056mg 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g 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
Cod
Cod
4
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +654.7%
Contains more FatsFats +252.6%
Contains more WaterWater +18.5%
Contains more OtherOther +57.9%

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -61.1%
Contains more Mono. FatMonounsaturated fat +62.1%
Contains more Poly. FatPolyunsaturated fat +362%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.