Arborio rice vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between arborio rice and oranges

Arborio rice has more iron, manganese, selenium, vitamin B3, folate, and vitamin B1, while oranges have more vitamin C.
Oranges cover your daily need for vitamin C, 59% more than arborio rice.
Arborio rice contains 15 times more selenium than oranges. While arborio rice contains 7.5µg of selenium, oranges contain only 0.5µg.
Oranges have a lower glycemic index. The glycemic index of oranges is 45, 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 Oranges, raw, all commercial varieties.

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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

Orange

Contains more IronIron	+1360%
Contains more CopperCopper	+60%
Contains more ZincZinc	+471.4%
Contains more PhosphorusPhosphorus	+135.7%
Contains more ManganeseManganese	+1328%
Contains more SeleniumSelenium	+1400%

Contains more MagnesiumMagnesium	+25%
Contains more CalciumCalcium	+3900%
Contains more PotassiumPotassium	+596.2%

~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.

Arborio rice

Orange

Contains more Vitamin B1Vitamin B1	+88.5%
Contains more Vitamin B3Vitamin B3	+429.4%
Contains more Vitamin B5Vitamin B5	+58.8%
Contains more FolateFolate	+96.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+150%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.06mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	0mg	53.2mg	59%
Iron	1.46mg	0.1mg	17%
Manganese	0.357mg	0.025mg	14%
Selenium	7.5µg	0.5µg	13%
Fiber		2.4g	10%
Vitamin B3	1.493mg	0.282mg	8%
Folate	59µg	30µg	7%
Vitamin B1	0.164mg	0.087mg	6%
Carbs	28.73g	11.75g	6%
Potassium	26mg	181mg	5%
Calories	130kcal	47kcal	4%
Calcium	1mg	40mg	4%
Copper	0.072mg	0.045mg	3%
Zinc	0.4mg	0.07mg	3%
Phosphorus	33mg	14mg	3%
Protein	2.36g	0.94g	3%
Vitamin B5	0.397mg	0.25mg	3%
Vitamin B2	0.016mg	0.04mg	2%
Choline		8.4mg	2%
Vitamin A	0µg	11µg	1%
Vitamin E		0.18mg	1%
Fats	0.19g	0.12g	0%
Net carbs	28.73g	9.35g	N/A
Magnesium	8mg	10mg	0%
Sugar		9.35g	N/A
Vitamin B6	0.059mg	0.06mg	0%
Saturated fat	0.051g	0.015g	0%
Monounsaturated fat	0.058g	0.023g	0%
Polyunsaturated fat	0.05g	0.025g	0%
Tryptophan	0.027mg	0.009mg	0%
Threonine	0.084mg	0.015mg	0%
Isoleucine	0.102mg	0.025mg	0%
Leucine	0.195mg	0.023mg	0%
Lysine	0.085mg	0.047mg	0%
Methionine	0.056mg	0.02mg	0%
Phenylalanine	0.126mg	0.031mg	0%
Valine	0.144mg	0.04mg	0%
Histidine	0.056mg	0.018mg	0%