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Arborio rice vs. Pecan — In-Depth Nutrition Comparison

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A recap on differences between arborio rice and pecan

  • Arborio rice has less manganese, copper, vitamin B1, zinc, phosphorus, magnesium, iron, vitamin B6, and potassium.
  • Pecan covers your daily manganese needs 180% more than arborio rice.
  • Arborio rice has less saturated fat.
  • The glycemic index of arborio rice is higher.

Food varieties used in this article are Rice, white, short-grain, enriched, cooked and Nuts, pecans.

Infographic

Arborio rice vs Pecan 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%
Pecan
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more SeleniumSelenium +97.4%
Contains more MagnesiumMagnesium +1412.5%
Contains more CalciumCalcium +6900%
Contains more PotassiumPotassium +1476.9%
Contains more IronIron +73.3%
Contains more CopperCopper +1566.7%
Contains more ZincZinc +1032.5%
Contains more PhosphorusPhosphorus +739.4%
Contains more ManganeseManganese +1160.5%
~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%
Pecan
9
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin B3Vitamin B3 +27.9%
Contains more FolateFolate +168.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +302.4%
Contains more Vitamin B2Vitamin B2 +712.5%
Contains more Vitamin B5Vitamin B5 +117.4%
Contains more Vitamin B6Vitamin B6 +255.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Pecan
3
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more CarbsCarbs +107.3%
Contains more WaterWater +1846.9%
Contains more ProteinProtein +288.6%
Contains more FatsFats +37778.9%
Contains more OtherOther +678.9%

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
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +70246.6%
Contains more Poly. FatPolyunsaturated fat +43128%

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

All nutrients comparison - raw data values

Nutrient Arborio rice Pecan DV% diff.
Manganese 0.357mg 4.5mg 180%
Polyunsaturated fat 0.05g 21.614g 144%
Copper 0.072mg 1.2mg 125%
Fats 0.19g 71.97g 110%
Monounsaturated fat 0.058g 40.801g 102%
Vitamin B1 0.164mg 0.66mg 41%
Fiber 9.6g 38%
Zinc 0.4mg 4.53mg 38%
Phosphorus 33mg 277mg 35%
Saturated fat 0.051g 6.18g 28%
Calories 130kcal 691kcal 28%
Magnesium 8mg 121mg 27%
Protein 2.36g 9.17g 14%
Iron 1.46mg 2.53mg 13%
Vitamin B6 0.059mg 0.21mg 12%
Potassium 26mg 410mg 11%
Folate 59µg 22µg 9%
Vitamin B5 0.397mg 0.863mg 9%
Vitamin E 1.4mg 9%
Vitamin B2 0.016mg 0.13mg 9%
Selenium 7.5µg 3.8µg 7%
Choline 40.5mg 7%
Calcium 1mg 70mg 7%
Carbs 28.73g 13.86g 5%
Vitamin K 3.5µg 3%
Vitamin B3 1.493mg 1.167mg 2%
Vitamin C 0mg 1.1mg 1%
Net carbs 28.73g 4.26g N/A
Sugar 3.97g N/A
Starch 0.46g 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.027mg 0.093mg 0%
Threonine 0.084mg 0.306mg 0%
Isoleucine 0.102mg 0.336mg 0%
Leucine 0.195mg 0.598mg 0%
Lysine 0.085mg 0.287mg 0%
Methionine 0.056mg 0.183mg 0%
Phenylalanine 0.126mg 0.426mg 0%
Valine 0.144mg 0.411mg 0%
Histidine 0.056mg 0.262mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Pecan
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
31%
Pecan
Minerals Daily Need Coverage Score
20%
Arborio rice
149%
Pecan

Comparison summary

Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 6.129g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.