Arborio rice vs. Omelette — In-Depth Nutrition Comparison

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Summary of differences between arborio rice and omelette

Arborio rice has more manganese, while omelette has more selenium, vitamin B12, vitamin B2, phosphorus, vitamin B5, vitamin A, and vitamin D.
Omelette covers your daily need for cholesterol, 104% more than arborio rice.
Arborio rice contains 15 times more manganese than omelette. While arborio rice contains 0.357mg of manganese, omelette contains only 0.024mg.
The amount of saturated fat in arborio rice is lower.
Omelette has a lower glycemic index. The glycemic index of omelette is 0, 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 Egg, whole, cooked, omelet.

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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.

Arborio rice

Omelette

Contains more CopperCopper	+14.3%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+1387.5%

Contains more MagnesiumMagnesium	+37.5%
Contains more CalciumCalcium	+4700%
Contains more PotassiumPotassium	+350%
Contains more ZincZinc	+172.5%
Contains more PhosphorusPhosphorus	+406.1%
Contains more SeleniumSelenium	+244%

~equal in Iron ~1.48mg

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.

Arborio rice

Omelette

Contains more Vitamin B1Vitamin B1	+382.4%
Contains more Vitamin B3Vitamin B3	+2232.8%
Contains more FolateFolate	+51.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+2312.5%
Contains more Vitamin B5Vitamin B5	+224.7%
Contains more Vitamin B6Vitamin B6	+142.4%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	0mg	313mg	104%
Choline		247.6mg	45%
Selenium	7.5µg	25.8µg	33%
Vitamin B12	0µg	0.76µg	32%
Vitamin B2	0.016mg	0.386mg	28%
Vitamin A	0µg	172µg	19%
Phosphorus	33mg	167mg	19%
Fats	0.19g	11.66g	18%
Polyunsaturated fat	0.05g	2.712g	18%
Vitamin B5	0.397mg	1.289mg	18%
Protein	2.36g	10.57g	16%
Saturated fat	0.051g	3.319g	15%
Manganese	0.357mg	0.024mg	14%
Monounsaturated fat	0.058g	4.843g	12%
Vitamin B1	0.164mg	0.034mg	11%
Vitamin D	0µg	1.7µg	9%
Vitamin B3	1.493mg	0.064mg	9%
Vitamin D	0IU	69IU	9%
Vitamin E		1.29mg	9%
Carbs	28.73g	0.64g	9%
Sodium	0mg	155mg	7%
Vitamin B6	0.059mg	0.143mg	6%
Zinc	0.4mg	1.09mg	6%
Folate	59µg	39µg	5%
Calcium	1mg	48mg	5%
Vitamin K		4.5µg	4%
Potassium	26mg	117mg	3%
Calories	130kcal	154kcal	1%
Copper	0.072mg	0.063mg	1%
Magnesium	8mg	11mg	1%
Net carbs	28.73g	0.64g	N/A
Iron	1.46mg	1.48mg	0%
Sugar		0.31g	N/A
Trans fat		0.709g	N/A
Tryptophan	0.027mg	0.14mg	0%
Threonine	0.084mg	0.467mg	0%
Isoleucine	0.102mg	0.565mg	0%
Leucine	0.195mg	0.913mg	0%
Lysine	0.085mg	0.767mg	0%
Methionine	0.056mg	0.319mg	0%
Phenylalanine	0.126mg	0.572mg	0%
Valine	0.144mg	0.722mg	0%
Histidine	0.056mg	0.26mg	0%
Omega-3 - DHA		0.049g	N/A
Omega-3 - DPA		0.006g	N/A
Omega-6 - Eicosadienoic acid		0.015g	N/A