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  6. Arborio rice vs. Hazelnut

Arborio rice vs. Hazelnut — In-Depth Nutrition Comparison

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Summary of differences between arborio rice and hazelnut

  • The amount of manganese, copper, iron, vitamin B1, vitamin B6, magnesium, phosphorus, potassium, and zinc in hazelnut is higher than in arborio rice.
  • Hazelnut covers your daily need for manganese, 253% more than arborio rice.
  • The amount of saturated fat in arborio rice is lower.
  • Hazelnut has a lower glycemic index. The glycemic index of hazelnut is 15, while the glycemic index of arborio rice is 69.

These are the specific foods used in this comparison Rice, white, short-grain, enriched, cooked and Nuts, hazelnuts or filberts.

Infographic

Arborio rice vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more SeleniumSelenium +212.5%
Contains more MagnesiumMagnesium +1937.5%
Contains more CalciumCalcium +11300%
Contains more PotassiumPotassium +2515.4%
Contains more IronIron +221.9%
Contains more CopperCopper +2295.8%
Contains more ZincZinc +512.5%
Contains more PhosphorusPhosphorus +778.8%
Contains more ManganeseManganese +1629.7%
~equal in Sodium ~0mg

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +292.1%
Contains more Vitamin B2Vitamin B2 +606.3%
Contains more Vitamin B3Vitamin B3 +20.6%
Contains more Vitamin B5Vitamin B5 +131.2%
Contains more Vitamin B6Vitamin B6 +854.2%
Contains more FolateFolate +91.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Hazelnut DV% diff.
Manganese 0.357mg 6.175mg 253%
Copper 0.072mg 1.725mg 184%
Monounsaturated fat 0.058g 45.652g 114%
Vitamin E 15.03mg 100%
Fats 0.19g 60.75g 93%
Polyunsaturated fat 0.05g 7.92g 52%
Iron 1.46mg 4.7mg 41%
Vitamin B1 0.164mg 0.643mg 40%
Vitamin B6 0.059mg 0.563mg 39%
Fiber 9.7g 39%
Phosphorus 33mg 290mg 37%
Magnesium 8mg 163mg 37%
Protein 2.36g 14.95g 25%
Calories 130kcal 628kcal 25%
Saturated fat 0.051g 4.464g 20%
Potassium 26mg 680mg 19%
Zinc 0.4mg 2.45mg 19%
Folate 59µg 113µg 14%
Vitamin K 14.2µg 12%
Calcium 1mg 114mg 11%
Vitamin B5 0.397mg 0.918mg 10%
Selenium 7.5µg 2.4µg 9%
Choline 45.6mg 8%
Vitamin C 0mg 6.3mg 7%
Vitamin B2 0.016mg 0.113mg 7%
Carbs 28.73g 16.7g 4%
Vitamin B3 1.493mg 1.8mg 2%
Net carbs 28.73g 7g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.027mg 0.193mg 0%
Threonine 0.084mg 0.497mg 0%
Isoleucine 0.102mg 0.545mg 0%
Leucine 0.195mg 1.063mg 0%
Lysine 0.085mg 0.42mg 0%
Methionine 0.056mg 0.221mg 0%
Phenylalanine 0.126mg 0.663mg 0%
Valine 0.144mg 0.701mg 0%
Histidine 0.056mg 0.432mg 0%
Fructose 0.07g 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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more CarbsCarbs +72%
Contains more WaterWater +1190.6%
Contains more ProteinProtein +533.5%
Contains more FatsFats +31873.7%
Contains more OtherOther +1105.3%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +78610.3%
Contains more Poly. FatPolyunsaturated fat +15740%

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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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.