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Arborio rice vs. Merlot — In-Depth Nutrition Comparison

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A recap on differences between arborio rice and merlot

  • Merlot has less folate, selenium, vitamin B1, iron, manganese, vitamin B3, vitamin B5, and copper.
  • Arborio rice covers your daily folate needs 15% more than merlot.
  • Merlot contains 38 times less selenium than arborio rice. Arborio rice contains 7.5µg of selenium, while merlot contains 0.2µg.
  • The glycemic index of arborio rice is higher.

Food varieties used in this article are Rice, white, short-grain, enriched, cooked and Alcoholic Beverage, wine, table, red, Merlot.

Infographic

Arborio rice vs Merlot 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%
Merlot
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.4% 11% 17% 3.7% 3.8% 9.9% 0.52% 17% 1.1%
Contains more IronIron +217.4%
Contains more CopperCopper +554.5%
Contains more ZincZinc +185.7%
Contains more PhosphorusPhosphorus +43.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +170.5%
Contains more SeleniumSelenium +3650%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +388.5%

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%
Merlot
1
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% 1.3% 7.2% 4.2% 1.8% 13% 0% 0% 0.75% 0%
Contains more Vitamin B1Vitamin B1 +3180%
Contains more Vitamin B3Vitamin B3 +566.5%
Contains more Vitamin B5Vitamin B5 +1223.3%
Contains more FolateFolate +5800%
Contains more Vitamin B2Vitamin B2 +93.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.057mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Merlot
2
3% 87% 11%
Protein: 0.07 g
Fats: 0 g
Carbs: 2.51 g
Water: 86.59 g
Other: 10.83 g
Contains more ProteinProtein +3271.4%
Contains more FatsFats +∞%
Contains more CarbsCarbs +1044.6%
Contains more WaterWater +26.4%
Contains more OtherOther +5600%

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

All nutrients comparison - raw data values

Nutrient Arborio rice Merlot DV% diff.
Folate 59µg 1µg 15%
Iron 1.46mg 0.46mg 13%
Vitamin B1 0.164mg 0.005mg 13%
Selenium 7.5µg 0.2µg 13%
Manganese 0.357mg 0.132mg 10%
Carbs 28.73g 2.51g 9%
Vitamin B3 1.493mg 0.224mg 8%
Vitamin B5 0.397mg 0.03mg 7%
Copper 0.072mg 0.011mg 7%
Protein 2.36g 0.07g 5%
Potassium 26mg 127mg 3%
Calories 130kcal 83kcal 2%
Zinc 0.4mg 0.14mg 2%
Vitamin B2 0.016mg 0.031mg 1%
Phosphorus 33mg 23mg 1%
Calcium 1mg 8mg 1%
Magnesium 8mg 12mg 1%
Fats 0.19g 0g 0%
Net carbs 28.73g 2.51g N/A
Sugar 0.62g N/A
Sodium 0mg 4mg 0%
Vitamin B6 0.059mg 0.057mg 0%
Saturated fat 0.051g 0%
Monounsaturated fat 0.058g 0%
Polyunsaturated fat 0.05g 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 Merlot
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
2%
Merlot
Minerals Daily Need Coverage Score
20%
Arborio rice
8%
Merlot

Comparison summary

Which food is lower in Cholesterol?
Merlot
Merlot is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Merlot
Merlot is lower in Saturated fat (difference - 0.051g)
Which food is lower in glycemic index?
Merlot
Merlot is lower in glycemic index (difference - 54)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 4mg)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1)
Which food is richer in vitamins?
Arborio rice
Arborio rice is relatively richer in vitamins
Which food is richer in minerals?
?
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. Merlot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171925/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.