Arborio rice vs. Pumpkin pie — In-Depth Nutrition Comparison

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How are arborio rice and pumpkin pie different?

Arborio rice is higher in folate and iron; however, pumpkin pie is richer in vitamin A, vitamin B12, copper, vitamin B2, and phosphorus.
Daily need coverage for vitamin A for pumpkin pie is 69% higher.
Arborio rice contains 2 times more folate than pumpkin pie. While arborio rice contains 59µg of folate, pumpkin pie contains only 26µg.
Arborio rice has less saturated fat.

Rice, white, short-grain, enriched, cooked and Pie, pumpkin, commercially prepared are the varieties used in this article.

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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

Pumpkin pie

Contains more IronIron	+62.2%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+57.3%
Contains more SeleniumSelenium	+38.9%

Contains more MagnesiumMagnesium	+75%
Contains more CalciumCalcium	+6300%
Contains more PotassiumPotassium	+542.3%
Contains more CopperCopper	+105.6%
Contains more PhosphorusPhosphorus	+145.5%

~equal in Zinc ~0.39mg

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

Pumpkin pie

Contains more Vitamin B3Vitamin B3	+34.9%
Contains more FolateFolate	+126.9%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+675%
Contains more Vitamin B5Vitamin B5	+13.9%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.177mg

~equal in Vitamin B6 ~0.063mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	0µg	448µg	50%
Fats	0.19g	9.75g	15%
Vitamin B12	0µg	0.35µg	15%
Polyunsaturated fat	0.05g	1.77g	11%
Monounsaturated fat	0.058g	4.6g	11%
Vitamin K		13.2µg	11%
Sodium	0mg	239mg	10%
Cholesterol	0mg	26mg	9%
Saturated fat	0.051g	1.988g	9%
Folate	59µg	26µg	8%
Copper	0.072mg	0.148mg	8%
Vitamin B2	0.016mg	0.124mg	8%
Iron	1.46mg	0.9mg	7%
Phosphorus	33mg	81mg	7%
Choline		37.5mg	7%
Fiber		1.8g	7%
Calories	130kcal	243kcal	6%
Manganese	0.357mg	0.227mg	6%
Calcium	1mg	64mg	6%
Vitamin E		0.76mg	5%
Selenium	7.5µg	5.4µg	4%
Fructose		2.85g	4%
Potassium	26mg	167mg	4%
Starch		10.73g	4%
Protein	2.36g	3.9g	3%
Carbs	28.73g	34.83g	2%
Vitamin B3	1.493mg	1.107mg	2%
Vitamin B5	0.397mg	0.452mg	1%
Vitamin B1	0.164mg	0.177mg	1%
Magnesium	8mg	14mg	1%
Vitamin D	0µg	0.1µg	1%
Net carbs	28.73g	33.03g	N/A
Vitamin D	0IU	2IU	0%
Sugar		18.88g	N/A
Zinc	0.4mg	0.39mg	0%
Vitamin B6	0.059mg	0.063mg	0%
Tryptophan	0.027mg	0.048mg	0%
Threonine	0.084mg	0.154mg	0%
Isoleucine	0.102mg	0.158mg	0%
Leucine	0.195mg	0.297mg	0%
Lysine	0.085mg	0.192mg	0%
Methionine	0.056mg	0.249mg	0%
Phenylalanine	0.126mg	0.175mg	0%
Valine	0.144mg	0.211mg	0%
Histidine	0.056mg	0.088mg	0%