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  6. Arborio rice vs. Mashed potato

Arborio rice vs. Mashed potato — In-Depth Nutrition Comparison

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Important differences between arborio rice and mashed potato

  • Arborio rice has more iron, folate, vitamin B1, selenium, and manganese; however, mashed potato has more potassium and polyunsaturated fat.
  • Arborio rice's daily need coverage for iron is 14% more.
  • Arborio rice has 11 times more vitamin B1 than mashed potato. Arborio rice has 0.164mg of vitamin B1, while mashed potato has 0.015mg.
  • Mashed potato has a higher glycemic index than arborio rice.

The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Fast foods, potato, mashed.

Infographic

Arborio rice vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more IronIron +371%
Contains more CopperCopper +105.7%
Contains more ZincZinc +81.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +264.3%
Contains more SeleniumSelenium +837.5%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +1000%
Contains more PhosphorusPhosphorus +78.8%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +993.3%
Contains more Vitamin B3Vitamin B3 +38.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +555.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +103.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.015mg

All nutrients comparison - raw data values

Nutrient Arborio rice Mashed potato DV% diff.
Iron 1.46mg 0.31mg 14%
Folate 59µg 9µg 13%
Sodium 0mg 306mg 13%
Vitamin B1 0.164mg 0.015mg 12%
Selenium 7.5µg 0.8µg 12%
Manganese 0.357mg 0.098mg 11%
Polyunsaturated fat 0.05g 1.342g 9%
Vitamin B5 0.397mg 8%
Potassium 26mg 286mg 8%
Fiber 1.3g 5%
Starch 12.1g 5%
Vitamin A 0µg 43µg 5%
Carbs 28.73g 14.65g 5%
Vitamin K 5.9µg 5%
Vitamin B6 0.059mg 0.12mg 5%
Copper 0.072mg 0.035mg 4%
Phosphorus 33mg 59mg 4%
Fats 0.19g 2.82g 4%
Vitamin B12 0µg 0.07µg 3%
Vitamin E 0.42mg 3%
Vitamin B3 1.493mg 1.08mg 3%
Choline 13.4mg 2%
Saturated fat 0.051g 0.577g 2%
Monounsaturated fat 0.058g 0.72g 2%
Calories 130kcal 89kcal 2%
Zinc 0.4mg 0.22mg 2%
Calcium 1mg 18mg 2%
Magnesium 8mg 15mg 2%
Protein 2.36g 1.65g 1%
Net carbs 28.73g 13.35g N/A
Sugar 0.5g N/A
Vitamin B2 0.016mg 0.015mg 0%
Trans fat 0.105g 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 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g 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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +43%
Contains more CarbsCarbs +96.1%
Contains more FatsFats +1384.2%
Contains more WaterWater +16.2%
Contains more OtherOther +563.2%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +1141.4%
Contains more Poly. FatPolyunsaturated fat +2584%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.