Arborio rice vs. Garden asparagus — In-Depth Nutrition Comparison
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The main differences between Arborio rice and Garden asparagus
- Arborio rice has more Selenium, and Manganese, however, Garden asparagus has more Copper, Vitamin B2, Iron, Vitamin C, and Potassium.
- Daily need coverage for Copper from Garden asparagus is 13% higher.
- Garden asparagus has 3 times less Selenium than Arborio rice. Arborio rice has 7.5µg of Selenium, while Garden asparagus has 2.3µg.
Food types used in this article are Rice, white, short-grain, enriched, cooked and Asparagus, raw.
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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
less
Sodium
-100%
Contains
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Manganese
+125.9%
Contains
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Selenium
+226.1%
Contains
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Calcium
+2300%
Contains
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Iron
+46.6%
Contains
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Magnesium
+75%
Contains
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Phosphorus
+57.6%
Contains
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Potassium
+676.9%
Contains
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Zinc
+35%
Contains
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Copper
+162.5%
Contains
less
Sodium
-100%
Contains
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Manganese
+125.9%
Contains
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Selenium
+226.1%
Contains
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Calcium
+2300%
Contains
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Iron
+46.6%
Contains
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Magnesium
+75%
Contains
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Phosphorus
+57.6%
Contains
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Potassium
+676.9%
Contains
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Zinc
+35%
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Copper
+162.5%
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
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Vitamin B1
+14.7%
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Vitamin B3
+52.7%
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Vitamin B5
+44.9%
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Folate
+13.5%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+781.3%
Contains
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Vitamin B6
+54.2%
Contains
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Vitamin B1
+14.7%
Contains
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Vitamin B3
+52.7%
Contains
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Vitamin B5
+44.9%
Contains
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Folate
+13.5%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
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Vitamin B2
+781.3%
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Vitamin B6
+54.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+58.3%
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Carbs
+640.5%
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Water
+36%
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Other
+205.3%
Equal in Protein - 2.2
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Contains
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Fats
+58.3%
Contains
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Carbs
+640.5%
Contains
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Water
+36%
Contains
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Other
+205.3%
Equal in Protein - 2.2
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+∞%
Contains
less
Saturated Fat
-21.6%
Equal in Polyunsaturated fat - 0.05
Saturated Fat:
0.051 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.05 g
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Contains
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Monounsaturated Fat
+∞%
Contains
less
Saturated Fat
-21.6%
Equal in Polyunsaturated fat - 0.05
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 28.73g | 1.78g |
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| Protein | 2.36g | 2.2g |
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| Fats | 0.19g | 0.12g |
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| Carbs | 28.73g | 3.88g |
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| Calories | 130kcal | 20kcal |
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| Fructose | 1g |
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| Sugar | 1.88g |
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| Fiber | 2.1g |
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| Calcium | 1mg | 24mg |
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| Iron | 1.46mg | 2.14mg |
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| Magnesium | 8mg | 14mg |
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| Phosphorus | 33mg | 52mg |
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| Potassium | 26mg | 202mg |
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| Sodium | 0mg | 2mg |
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| Zinc | 0.4mg | 0.54mg |
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| Copper | 0.072mg | 0.189mg |
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| Manganese | 0.357mg | 0.158mg |
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| Selenium | 7.5µg | 2.3µg |
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| Vitamin A | 0IU | 756IU |
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| Vitamin A RAE | 0µg | 38µg |
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| Vitamin E | 1.13mg |
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| Vitamin C | 0mg | 5.6mg |
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| Vitamin B1 | 0.164mg | 0.143mg |
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| Vitamin B2 | 0.016mg | 0.141mg |
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| Vitamin B3 | 1.493mg | 0.978mg |
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| Vitamin B5 | 0.397mg | 0.274mg |
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| Vitamin B6 | 0.059mg | 0.091mg |
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| Folate | 59µg | 52µg |
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| Vitamin K | 41.6µg |
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| Tryptophan | 0.027mg | 0.027mg | |
| Threonine | 0.084mg | 0.084mg | |
| Isoleucine | 0.102mg | 0.075mg |
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| Leucine | 0.195mg | 0.128mg |
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| Lysine | 0.085mg | 0.104mg |
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| Methionine | 0.056mg | 0.031mg |
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| Phenylalanine | 0.126mg | 0.075mg |
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| Valine | 0.144mg | 0.115mg |
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| Histidine | 0.056mg | 0.049mg |
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| Saturated Fat | 0.051g | 0.04g |
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| Monounsaturated Fat | 0.058g | 0g |
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| Polyunsaturated fat | 0.05g | 0.05g |
Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
29%
Minerals Daily Need Coverage Score
20%
25%
Comparison summary
Which food is lower in Saturated Fat?
Garden asparagus is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Garden asparagus is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Garden asparagus is relatively richer in minerals
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 2mg)
Which food is cheaper?
Arborio rice is cheaper (difference - $3)
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.