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Arborio rice vs. Maple sugar — In-Depth Nutrition Comparison

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Summary of differences between arborio rice and maple sugar

  • Arborio rice has more folate, vitamin B1, selenium, vitamin B3, and vitamin B5, while maple sugar has more manganese, zinc, calcium, and potassium.
  • Maple sugar covers your daily need for manganese, 177% more than arborio rice.

These are the specific foods used in this comparison Rice, white, short-grain, enriched, cooked and Sugars, maple.

Infographic

Arborio rice vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more PhosphorusPhosphorus +1000%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +837.5%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +8900%
Contains more PotassiumPotassium +953.8%
Contains more IronIron +10.3%
Contains more CopperCopper +37.5%
Contains more ZincZinc +1415%
Contains more ManganeseManganese +1138.7%

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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin B1Vitamin B1 +1722.2%
Contains more Vitamin B2Vitamin B2 +23.1%
Contains more Vitamin B3Vitamin B3 +3632.5%
Contains more Vitamin B5Vitamin B5 +727.1%
Contains more Vitamin B6Vitamin B6 +1866.7%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +2260%
Contains more WaterWater +756.6%
Contains more CarbsCarbs +216.4%
Contains more OtherOther +321.1%
~equal in Fats ~0.2g

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains less Sat. FatSaturated fat -29.4%
Contains more Mono. FatMonounsaturated fat +10.3%
Contains more Poly. FatPolyunsaturated fat +100%

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

All nutrients comparison - raw data values

Nutrient Arborio rice Maple sugar DV% diff.
Manganese 0.357mg 4.422mg 177%
Zinc 0.4mg 6.06mg 51%
Carbs 28.73g 90.9g 21%
Folate 59µg 0µg 15%
Vitamin B1 0.164mg 0.009mg 13%
Selenium 7.5µg 0.8µg 12%
Calories 130kcal 354kcal 11%
Vitamin B3 1.493mg 0.04mg 9%
Calcium 1mg 90mg 9%
Vitamin B5 0.397mg 0.048mg 7%
Potassium 26mg 274mg 7%
Protein 2.36g 0.1g 5%
Vitamin B6 0.059mg 0.003mg 4%
Phosphorus 33mg 3mg 4%
Magnesium 8mg 19mg 3%
Copper 0.072mg 0.099mg 3%
Iron 1.46mg 1.61mg 2%
Fats 0.19g 0.2g 0%
Net carbs 28.73g 90.9g N/A
Sugar 84.87g N/A
Sodium 0mg 11mg 0%
Vitamin B2 0.016mg 0.013mg 0%
Choline 2.1mg 0%
Saturated fat 0.051g 0.036g 0%
Monounsaturated fat 0.058g 0.064g 0%
Polyunsaturated fat 0.05g 0.1g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Maple sugar
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
1%
Maple sugar
Minerals Daily Need Coverage Score
20%
Arborio rice
91%
Maple sugar

Comparison summary

Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.015g)
Which food is lower in glycemic index?
Maple sugar
Maple sugar is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Maple sugar
Maple sugar is relatively richer in minerals
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 84.87g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 11mg)
Which food is cheaper?
Arborio rice
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.

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.