Arborio rice vs. Groat — In-Depth Nutrition Comparison

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Differences between arborio rice and groat

Arborio rice contains less copper, magnesium, phosphorus, manganese, vitamin B3, vitamin B2, protein, zinc, vitamin B5, and carbs than groat.
Groat's daily need coverage for copper is 114% higher.
Groat has a lower glycemic index. The glycemic index of groat is 54, while the glycemic index of arborio rice is 69.

The food types used in this comparison are Rice, white, short-grain, enriched, cooked and Buckwheat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Arborio rice

Groat

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+2787.5%
Contains more CalciumCalcium	+1700%
Contains more PotassiumPotassium	+1669.2%
Contains more IronIron	+50.7%
Contains more CopperCopper	+1427.8%
Contains more ZincZinc	+500%
Contains more PhosphorusPhosphorus	+951.5%
Contains more ManganeseManganese	+264.1%
Contains more SeleniumSelenium	+10.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Arborio rice

Groat

Contains more Vitamin B1Vitamin B1	+62.4%
Contains more FolateFolate	+96.7%

Contains more Vitamin B2Vitamin B2	+2556.3%
Contains more Vitamin B3Vitamin B3	+370.2%
Contains more Vitamin B5Vitamin B5	+210.6%
Contains more Vitamin B6Vitamin B6	+255.9%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.072mg	1.1mg	114%
Magnesium	8mg	231mg	53%
Phosphorus	33mg	347mg	45%
Manganese	0.357mg	1.3mg	41%
Fiber		10g	40%
Vitamin B3	1.493mg	7.02mg	35%
Vitamin B2	0.016mg	0.425mg	31%
Protein	2.36g	13.25g	22%
Zinc	0.4mg	2.4mg	18%
Vitamin B5	0.397mg	1.233mg	17%
Carbs	28.73g	71.5g	14%
Potassium	26mg	460mg	13%
Vitamin B6	0.059mg	0.21mg	12%
Calories	130kcal	343kcal	11%
Iron	1.46mg	2.2mg	9%
Folate	59µg	30µg	7%
Polyunsaturated fat	0.05g	1.039g	7%
Fats	0.19g	3.4g	5%
Vitamin B1	0.164mg	0.101mg	5%
Saturated fat	0.051g	0.741g	3%
Calcium	1mg	18mg	2%
Monounsaturated fat	0.058g	1.04g	2%
Selenium	7.5µg	8.3µg	1%
Protein per 100 calories	1.8g	3.9g	N/A
Calories per 10 g protein	551kcal	259kcal	N/A
Weight per 100 calories	77g	29g	N/A
Unsaturated / Saturated Fat ratio	2.1	2.8	N/A
Net carbs	28.73g	61.5g	N/A
Sodium	0mg	1mg	0%
Tryptophan	0.027mg	0.192mg	0%
Threonine	0.084mg	0.506mg	0%
Isoleucine	0.102mg	0.498mg	0%
Leucine	0.195mg	0.832mg	0%
Lysine	0.085mg	0.672mg	0%
Methionine	0.056mg	0.172mg	0%
Phenylalanine	0.126mg	0.52mg	0%
Valine	0.144mg	0.678mg	0%
Histidine	0.056mg	0.309mg	0%