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  6. Arborio rice vs. Brazil nut

Arborio rice vs. Brazil nut — In-Depth Nutrition Comparison

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Differences between arborio rice and brazil nut

  • Arborio rice contains less selenium, copper, phosphorus, magnesium, vitamin B1, manganese, zinc, potassium, and calcium than brazil nut.
  • Brazil nut's daily need coverage for selenium is 3472% higher.
  • The amount of saturated fat in arborio rice is lower.
  • Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of arborio rice is 69.

The food types used in this comparison are Rice, white, short-grain, enriched, cooked and Nuts, brazilnuts, dried, unblanched.

Infographic

Arborio rice vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +4600%
Contains more CalciumCalcium +15900%
Contains more PotassiumPotassium +2434.6%
Contains more IronIron +66.4%
Contains more CopperCopper +2320.8%
Contains more ZincZinc +915%
Contains more PhosphorusPhosphorus +2097%
Contains more ManganeseManganese +242.6%
Contains more SeleniumSelenium +25460%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B3Vitamin B3 +406.1%
Contains more Vitamin B5Vitamin B5 +115.8%
Contains more FolateFolate +168.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +276.2%
Contains more Vitamin B2Vitamin B2 +118.8%
Contains more Vitamin B6Vitamin B6 +71.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Brazil nut DV% diff.
Selenium 7.5µg 1917µg 3472%
Copper 0.072mg 1.743mg 186%
Polyunsaturated fat 0.05g 24.399g 162%
Fats 0.19g 67.1g 103%
Phosphorus 33mg 725mg 99%
Magnesium 8mg 376mg 88%
Saturated fat 0.051g 16.134g 73%
Monounsaturated fat 0.058g 23.879g 60%
Vitamin B1 0.164mg 0.617mg 38%
Manganese 0.357mg 1.223mg 38%
Vitamin E 5.65mg 38%
Zinc 0.4mg 4.06mg 33%
Fiber 7.5g 30%
Calories 130kcal 659kcal 26%
Protein 2.36g 14.32g 24%
Potassium 26mg 659mg 19%
Calcium 1mg 160mg 16%
Iron 1.46mg 2.43mg 12%
Folate 59µg 22µg 9%
Vitamin B3 1.493mg 0.295mg 7%
Carbs 28.73g 11.74g 6%
Choline 28.8mg 5%
Vitamin B5 0.397mg 0.184mg 4%
Vitamin B6 0.059mg 0.101mg 3%
Vitamin B2 0.016mg 0.035mg 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 28.73g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 0mg 3mg 0%
Tryptophan 0.027mg 0.135mg 0%
Threonine 0.084mg 0.365mg 0%
Isoleucine 0.102mg 0.518mg 0%
Leucine 0.195mg 1.19mg 0%
Lysine 0.085mg 0.49mg 0%
Methionine 0.056mg 1.124mg 0%
Phenylalanine 0.126mg 0.639mg 0%
Valine 0.144mg 0.76mg 0%
Histidine 0.056mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +144.7%
Contains more WaterWater +1903.8%
Contains more ProteinProtein +506.8%
Contains more FatsFats +35215.8%
Contains more OtherOther +1700%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +41070.7%
Contains more Poly. FatPolyunsaturated fat +48698%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.