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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.

Infographic

Arborio rice vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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.
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
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

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +4389.1%
Contains more ProteinProtein +347.9%
Contains more FatsFats +6036.8%
Contains more WaterWater +11.1%
Contains more OtherOther +426.3%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +8250%
Contains more Poly. FatPolyunsaturated fat +5324%

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

All nutrients comparison - raw data values

Nutrient Arborio rice Omelette 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
20%
Arborio rice
37%
Omelette

Comparison summary

Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 69)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 155mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 3.268g)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.