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Arborio rice vs. Gratin — In-Depth Nutrition Comparison

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What are the main differences between arborio rice and gratin?

  • Arborio rice is richer in folate and iron, yet gratin is richer in calcium, phosphorus, vitamin C, potassium, copper, and vitamin B6.
  • Gratin's daily need coverage for saturated fat is 23% higher.
  • Arborio rice has 5 times more folate than gratin. Arborio rice has 59µg of folate, while gratin has 11µg.
  • Arborio rice contains less saturated fat.

We used Rice, white, short-grain, enriched, cooked and Potatoes, au gratin, home-prepared from recipe using butter types in this comparison.

Infographic

Arborio rice vs Gratin 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%
Gratin
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more IronIron +128.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +121.7%
Contains more SeleniumSelenium +177.8%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +11800%
Contains more PotassiumPotassium +1423.1%
Contains more CopperCopper +122.2%
Contains more ZincZinc +72.5%
Contains more PhosphorusPhosphorus +242.4%

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%
Gratin
4
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin B1Vitamin B1 +156.3%
Contains more Vitamin B3Vitamin B3 +50.4%
Contains more FolateFolate +436.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +625%
Contains more Vitamin B6Vitamin B6 +194.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.387mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Gratin
4
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more CarbsCarbs +154.9%
Contains more ProteinProtein +114.4%
Contains more FatsFats +3894.7%
Contains more OtherOther +994.7%
~equal in Water ~74g

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
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +3605.2%
Contains more Poly. FatPolyunsaturated fat +452%

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 Gratin
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Gratin DV% diff.
Saturated fat 0.051g 4.733g 21%
Sodium 0mg 433mg 19%
Folate 59µg 11µg 12%
Calcium 1mg 119mg 12%
Potassium 26mg 396mg 11%
Fats 0.19g 7.59g 11%
Vitamin C 0mg 9.9mg 11%
Phosphorus 33mg 113mg 11%
Iron 1.46mg 0.64mg 10%
Copper 0.072mg 0.16mg 10%
Manganese 0.357mg 0.161mg 9%
Vitamin B6 0.059mg 0.174mg 9%
Selenium 7.5µg 2.7µg 9%
Cholesterol 0mg 23mg 8%
Vitamin B1 0.164mg 0.064mg 8%
Vitamin B2 0.016mg 0.116mg 8%
Fiber 1.8g 7%
Vitamin A 0µg 64µg 7%
Carbs 28.73g 11.27g 6%
Protein 2.36g 5.06g 5%
Monounsaturated fat 0.058g 2.149g 5%
Magnesium 8mg 20mg 3%
Zinc 0.4mg 0.69mg 3%
Vitamin B3 1.493mg 0.993mg 3%
Polyunsaturated fat 0.05g 0.276g 2%
Calories 130kcal 132kcal 0%
Net carbs 28.73g 9.47g N/A
Vitamin B5 0.397mg 0.387mg 0%
Tryptophan 0.027mg 0.07mg 0%
Threonine 0.084mg 0.192mg 0%
Isoleucine 0.102mg 0.284mg 0%
Leucine 0.195mg 0.443mg 0%
Lysine 0.085mg 0.381mg 0%
Methionine 0.056mg 0.117mg 0%
Phenylalanine 0.126mg 0.254mg 0%
Valine 0.144mg 0.325mg 0%
Histidine 0.056mg 0.151mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Gratin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Arborio rice
14%
Gratin
Minerals Daily Need Coverage Score
20%
Arborio rice
32%
Gratin

Comparison summary

Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 69)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $1)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 433mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 4.682g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.