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  6. Arborio rice vs. Mandarin orange

Arborio rice vs. Mandarin orange — In-Depth Nutrition Comparison

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Differences between arborio rice and mandarin oranges

  • Arborio rice has more iron, manganese, selenium, folate, vitamin B1, and vitamin B3, while mandarin oranges have more vitamin C and vitamin A.
  • Mandarin oranges' daily need coverage for vitamin C is 30% higher.
  • Mandarin oranges contain 75 times less selenium than arborio rice. Arborio rice contains 7.5µg of selenium, while mandarin oranges contain 0.1µg.
  • Mandarin oranges have a lower glycemic index. The glycemic index of mandarin oranges is 47, while the glycemic index of arborio rice is 69.

The food types used in this comparison are Rice, white, short-grain, enriched, cooked and Tangerines, (mandarin oranges), raw.

Infographic

Arborio rice vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more IronIron +873.3%
Contains more CopperCopper +71.4%
Contains more ZincZinc +471.4%
Contains more PhosphorusPhosphorus +65%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +815.4%
Contains more SeleniumSelenium +7400%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +538.5%

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.
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin B1Vitamin B1 +182.8%
Contains more Vitamin B3Vitamin B3 +297.1%
Contains more Vitamin B5Vitamin B5 +83.8%
Contains more FolateFolate +268.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B6Vitamin B6 +32.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Mandarin orange DV% diff.
Vitamin C 0mg 26.7mg 30%
Iron 1.46mg 0.15mg 16%
Manganese 0.357mg 0.039mg 14%
Selenium 7.5µg 0.1µg 13%
Folate 59µg 16µg 11%
Vitamin B1 0.164mg 0.058mg 9%
Fiber 1.8g 7%
Vitamin B3 1.493mg 0.376mg 7%
Carbs 28.73g 13.34g 5%
Vitamin B5 0.397mg 0.216mg 4%
Vitamin A 0µg 34µg 4%
Calories 130kcal 53kcal 4%
Potassium 26mg 166mg 4%
Calcium 1mg 37mg 4%
Copper 0.072mg 0.042mg 3%
Zinc 0.4mg 0.07mg 3%
Protein 2.36g 0.81g 3%
Fructose 2.4g 3%
Choline 10.2mg 2%
Phosphorus 33mg 20mg 2%
Vitamin B2 0.016mg 0.036mg 2%
Vitamin B6 0.059mg 0.078mg 1%
Vitamin E 0.2mg 1%
Magnesium 8mg 12mg 1%
Fats 0.19g 0.31g 0%
Net carbs 28.73g 11.54g N/A
Sugar 10.58g N/A
Sodium 0mg 2mg 0%
Saturated fat 0.051g 0.039g 0%
Monounsaturated fat 0.058g 0.06g 0%
Polyunsaturated fat 0.05g 0.065g 0%
Tryptophan 0.027mg 0.002mg 0%
Threonine 0.084mg 0.016mg 0%
Isoleucine 0.102mg 0.017mg 0%
Leucine 0.195mg 0.028mg 0%
Lysine 0.085mg 0.032mg 0%
Methionine 0.056mg 0.002mg 0%
Phenylalanine 0.126mg 0.018mg 0%
Valine 0.144mg 0.021mg 0%
Histidine 0.056mg 0.011mg 0%

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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +191.4%
Contains more CarbsCarbs +115.4%
Contains more FatsFats +63.2%
Contains more WaterWater +24.3%
Contains more OtherOther +94.7%

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains less Sat. FatSaturated fat -23.5%
Contains more Poly. FatPolyunsaturated fat +30%
~equal in Monounsaturated fat ~0.06g

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.