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  6. Arborio rice vs. Brown rice

Arborio rice vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between Arborio rice and Brown rice

  • Arborio rice has more Folate, and Iron, however, Brown rice is richer in Manganese, Phosphorus, Magnesium, and Vitamin B3.
  • Brown rice covers your daily Manganese needs 27% more than Arborio rice.
  • Brown rice has 7 times less Folate than Arborio rice. Arborio rice has 59µg of Folate, while Brown rice has 9µg.

Specific food types used in this comparison are Rice, white, short-grain, enriched, cooked and Rice, brown, long-grain, cooked.

Infographic

Arborio rice vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more IronIron +160.7%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +29.3%
Contains more MagnesiumMagnesium +387.5%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +230.8%
Contains more CopperCopper +47.2%
Contains more ZincZinc +77.5%
Contains more PhosphorusPhosphorus +212.1%
Contains more ManganeseManganese +172.8%

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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more FolateFolate +555.6%
Contains more Vitamin B2Vitamin B2 +331.3%
Contains more Vitamin B3Vitamin B3 +71.5%
Contains more Vitamin B6Vitamin B6 +108.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.178mg
~equal in Vitamin B5 ~0.38mg
~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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more CarbsCarbs +12.3%
Contains more ProteinProtein +16.1%
Contains more FatsFats +410.5%
Contains more OtherOther +131.6%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -80.4%
Contains more Mono. FatMonounsaturated Fat +536.2%
Contains more Poly. FatPolyunsaturated fat +632%

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 Brown rice
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Brown rice Opinion
Calories 130kcal 123kcal Arborio rice
Protein 2.36g 2.74g Brown rice
Fats 0.19g 0.97g Brown rice
Net carbs 28.73g 23.98g Arborio rice
Carbs 28.73g 25.58g Arborio rice
Magnesium 8mg 39mg Brown rice
Calcium 1mg 3mg Brown rice
Potassium 26mg 86mg Brown rice
Iron 1.46mg 0.56mg Arborio rice
Sugar 0.24g Arborio rice
Fiber 1.6g Brown rice
Copper 0.072mg 0.106mg Brown rice
Zinc 0.4mg 0.71mg Brown rice
Starch 24.79g Brown rice
Phosphorus 33mg 103mg Brown rice
Sodium 0mg 4mg Arborio rice
Vitamin E 0.17mg Brown rice
Manganese 0.357mg 0.974mg Brown rice
Selenium 7.5µg 5.8µg Arborio rice
Vitamin B1 0.164mg 0.178mg Brown rice
Vitamin B2 0.016mg 0.069mg Brown rice
Vitamin B3 1.493mg 2.561mg Brown rice
Vitamin B5 0.397mg 0.38mg Arborio rice
Vitamin B6 0.059mg 0.123mg Brown rice
Vitamin K 0.2µg Brown rice
Folate 59µg 9µg Arborio rice
Choline 9.2mg Brown rice
Saturated Fat 0.051g 0.26g Arborio rice
Monounsaturated Fat 0.058g 0.369g Brown rice
Polyunsaturated fat 0.05g 0.366g Brown rice
Tryptophan 0.027mg 0.033mg Brown rice
Threonine 0.084mg 0.095mg Brown rice
Isoleucine 0.102mg 0.109mg Brown rice
Leucine 0.195mg 0.214mg Brown rice
Lysine 0.085mg 0.099mg Brown rice
Methionine 0.056mg 0.058mg Brown rice
Phenylalanine 0.126mg 0.133mg Brown rice
Valine 0.144mg 0.151mg Brown rice
Histidine 0.056mg 0.066mg Brown rice
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Brown rice
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
13%
Brown rice
Minerals Daily Need Coverage Score
20%
Arborio rice
32%
Brown rice

Comparison summary

Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.209g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.