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  6. Arborio rice vs. Hash browns

Arborio rice vs. Hash browns — In-Depth Nutrition Comparison

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How are arborio rice and hash browns different?

  • Arborio rice is higher in selenium, folate, iron, and manganese; however, hash browns are richer in vitamin B6, potassium, phosphorus, and vitamin C.
  • Daily need coverage for sodium for hash browns is 25% higher.
  • Arborio rice contains 19 times more selenium than hash browns. While arborio rice contains 7.5µg of selenium, hash browns contain only 0.4µg.
  • Arborio rice has less saturated fat.
  • Hash browns have a lower glycemic index (56) than arborio rice (69).

Rice, white, short-grain, enriched, cooked and Fast foods, potatoes, hash browns, round pieces or patty are the varieties used in this article.

Infographic

Arborio rice vs Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more IronIron +143.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +125.9%
Contains more SeleniumSelenium +1775%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +1800%
Contains more PotassiumPotassium +1265.4%
Contains more CopperCopper +38.9%
Contains more PhosphorusPhosphorus +197%
~equal in Zinc ~0.36mg

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin B1Vitamin B1 +19.7%
Contains more FolateFolate +391.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +137.5%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more Vitamin B6Vitamin B6 +215.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.38mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Hash browns DV% diff.
Polyunsaturated fat 0.05g 5.665g 37%
Fats 0.19g 17.04g 26%
Sodium 0mg 566mg 25%
Monounsaturated fat 0.058g 7.827g 19%
Vitamin E 2.62mg 17%
Selenium 7.5µg 0.4µg 13%
Folate 59µg 12µg 12%
Saturated fat 0.051g 2.54g 11%
Starch 25.74g 11%
Iron 1.46mg 0.6mg 11%
Fiber 2.7g 11%
Vitamin B6 0.059mg 0.186mg 10%
Potassium 26mg 355mg 10%
Manganese 0.357mg 0.158mg 9%
Phosphorus 33mg 98mg 9%
Vitamin K 9.9µg 8%
Calories 130kcal 272kcal 7%
Vitamin C 0mg 5.4mg 6%
Copper 0.072mg 0.1mg 3%
Magnesium 8mg 21mg 3%
Choline 17.8mg 3%
Calcium 1mg 19mg 2%
Vitamin B1 0.164mg 0.137mg 2%
Vitamin B2 0.016mg 0.038mg 2%
Vitamin B3 1.493mg 1.838mg 2%
Protein 2.36g 2.58g 0%
Carbs 28.73g 28.88g 0%
Net carbs 28.73g 26.18g N/A
Sugar 0.56g N/A
Zinc 0.4mg 0.36mg 0%
Vitamin B5 0.397mg 0.38mg 0%
Trans fat 0.056g N/A
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.102mg 0%
Leucine 0.195mg 0%
Lysine 0.085mg 0%
Methionine 0.056mg 0%
Phenylalanine 0.126mg 0%
Valine 0.144mg 0%
Histidine 0.056mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g 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
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more WaterWater +39.1%
Contains more FatsFats +8868.4%
Contains more OtherOther +1073.7%
~equal in Protein ~2.58g
~equal in Carbs ~28.88g

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +13394.8%
Contains more Poly. FatPolyunsaturated fat +11230%

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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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.