Arborio rice vs. Potato — In-Depth Nutrition Comparison
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A recap on differences between arborio rice and potatoes
- Arborio rice has more selenium, folate, iron, vitamin B1, and manganese; however, potatoes are higher in vitamin C, vitamin B6, and potassium.
- Potatoes cover your daily vitamin C needs 22% more than arborio rice.
- Potatoes contain 19 times less selenium than arborio rice. Arborio rice contains 7.5µg of selenium, while potatoes contain 0.4µg.
- The glycemic index of potatoes is higher.
Food varieties used in this article are Rice, white, short-grain, enriched, cooked and Potatoes, flesh and skin, raw.
Infographic
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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.
| Contains more IronIron | +80.2% |
| Contains more ZincZinc | +33.3% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +78.5% |
| Contains more SeleniumSelenium | +1775% |
| Contains more MagnesiumMagnesium | +187.5% |
| Contains more CalciumCalcium | +1100% |
| Contains more PotassiumPotassium | +1534.6% |
| Contains more CopperCopper | +52.8% |
| Contains more PhosphorusPhosphorus | +72.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +102.5% |
| Contains more Vitamin B3Vitamin B3 | +40.7% |
| Contains more Vitamin B5Vitamin B5 | +34.6% |
| Contains more FolateFolate | +293.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B6Vitamin B6 | +405.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
| Contains more ProteinProtein | +15.1% |
| Contains more FatsFats | +111.1% |
| Contains more CarbsCarbs | +64.3% |
| Contains more WaterWater | +15.6% |
| Contains more OtherOther | +489.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +2800% |
| Contains more Poly. FatPolyunsaturated fat | +19% |
| Contains less Sat. FatSaturated fat | -51% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 0mg | 19.7mg | 22% |
| Vitamin B6 | 0.059mg | 0.298mg | 18% |
| Selenium | 7.5µg | 0.4µg | 13% |
| Potassium | 26mg | 425mg | 12% |
| Folate | 59µg | 15µg | 11% |
| Iron | 1.46mg | 0.81mg | 8% |
| Fiber | 2.1g | 8% | |
| Vitamin B1 | 0.164mg | 0.081mg | 7% |
| Manganese | 0.357mg | 0.2mg | 7% |
| Starch | 15.29g | 6% | |
| Carbs | 28.73g | 17.49g | 4% |
| Magnesium | 8mg | 23mg | 4% |
| Copper | 0.072mg | 0.11mg | 4% |
| Vitamin B3 | 1.493mg | 1.061mg | 3% |
| Calories | 130kcal | 77kcal | 3% |
| Phosphorus | 33mg | 57mg | 3% |
| Vitamin B5 | 0.397mg | 0.295mg | 2% |
| Vitamin K | 2µg | 2% | |
| Choline | 12.1mg | 2% | |
| Zinc | 0.4mg | 0.3mg | 1% |
| Protein | 2.36g | 2.05g | 1% |
| Vitamin B2 | 0.016mg | 0.032mg | 1% |
| Calcium | 1mg | 12mg | 1% |
| Fats | 0.19g | 0.09g | 0% |
| Net carbs | 28.73g | 15.39g | N/A |
| Sugar | 0.82g | N/A | |
| Sodium | 0mg | 6mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Saturated fat | 0.051g | 0.025g | 0% |
| Monounsaturated fat | 0.058g | 0.002g | 0% |
| Polyunsaturated fat | 0.05g | 0.042g | 0% |
| Tryptophan | 0.027mg | 0.021mg | 0% |
| Threonine | 0.084mg | 0.067mg | 0% |
| Isoleucine | 0.102mg | 0.066mg | 0% |
| Leucine | 0.195mg | 0.098mg | 0% |
| Lysine | 0.085mg | 0.107mg | 0% |
| Methionine | 0.056mg | 0.032mg | 0% |
| Phenylalanine | 0.126mg | 0.081mg | 0% |
| Valine | 0.144mg | 0.103mg | 0% |
| Histidine | 0.056mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
20%
19%
Comparison summary
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.026g)
Which food is cheaper?
Potato is cheaper (difference - $0.8)
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Arborio rice is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.