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Arborio rice vs. Smoothie — In-Depth Nutrition Comparison

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Significant differences between arborio rice and smoothie

  • Arborio rice has more iron; however, smoothie is richer in vitamin C, vitamin B12, and vitamin A.
  • Smoothie covers your daily vitamin C needs 27% more than arborio rice.
  • Smoothie has 10 times less iron than arborio rice. Arborio rice has 1.46mg of iron, while smoothie has 0.15mg.
  • Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of smoothie is 44.

Specific food types used in this comparison are Rice, white, short-grain, enriched, cooked and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Arborio rice vs Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more IronIron +873.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +4000%
~equal in Potassium ~24mg

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +83%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +39%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +93.4%
Contains more FatsFats +∞%
Contains more CarbsCarbs +252.1%
Contains more WaterWater +31.7%
Contains more OtherOther +78.9%

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

All nutrients comparison - raw data values

Nutrient Arborio rice Smoothie DV% diff.
Vitamin C 0mg 24.5mg 27%
Iron 1.46mg 0.15mg 16%
Manganese 0.357mg 16%
Folate 59µg 15%
Selenium 7.5µg 14%
Vitamin B1 0.164mg 14%
Vitamin B12 0µg 0.24µg 10%
Vitamin B5 0.397mg 8%
Copper 0.072mg 8%
Carbs 28.73g 8.16g 7%
Phosphorus 33mg 5%
Calories 130kcal 37kcal 5%
Calcium 1mg 41mg 4%
Zinc 0.4mg 4%
Vitamin B3 1.493mg 0.816mg 4%
Magnesium 8mg 2%
Vitamin B6 0.059mg 0.082mg 2%
Protein 2.36g 1.22g 2%
Vitamin B2 0.016mg 1%
Sodium 0mg 29mg 1%
Fats 0.19g 0g 0%
Net carbs 28.73g 8.16g N/A
Potassium 26mg 24mg 0%
Sugar 7.35g N/A
Saturated fat 0.051g 0g 0%
Monounsaturated fat 0.058g 0%
Polyunsaturated fat 0.05g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.102mg 0%
Leucine 0.195mg 0%
Lysine 0.085mg 0%
Methionine 0.056mg 0%
Phenylalanine 0.126mg 0%
Valine 0.144mg 0%
Histidine 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Smoothie
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
11%
Smoothie
Minerals Daily Need Coverage Score
20%
Arborio rice
2%
Smoothie

Comparison summary

Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.051g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 25)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $1)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 7.35g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 29mg)
Which food is richer in minerals?
Arborio rice
Arborio rice is relatively richer in minerals
Which food is richer in vitamins?
Arborio rice
Arborio rice is relatively richer in vitamins
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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.