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  6. Arborio rice vs. Pretzel

Arborio rice vs. Pretzel — In-Depth Nutrition Comparison

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Significant differences between arborio rice and pretzel

  • The amount of iron, manganese, folate, vitamin B2, vitamin B3, vitamin B1, phosphorus, copper, and zinc in pretzel is higher than in arborio rice.
  • Pretzel covers your daily sodium needs 54% more than arborio rice.
  • Pretzel has a higher glycemic index. The glycemic index of pretzel is 83, while the glycemic index of arborio rice is 69.

Specific food types used in this comparison are Rice, white, short-grain, enriched, cooked and Snacks, pretzels, hard, plain, salted.

Infographic

Arborio rice vs Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +70.5%
Contains more MagnesiumMagnesium +262.5%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +757.7%
Contains more IronIron +213.7%
Contains more CopperCopper +116.7%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +287.9%
Contains more ManganeseManganese +184.3%

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin B5Vitamin B5 +23.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +158.5%
Contains more Vitamin B2Vitamin B2 +1975%
Contains more Vitamin B3Vitamin B3 +253%
Contains more Vitamin B6Vitamin B6 +25.4%
Contains more FolateFolate +181.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Pretzel DV% diff.
Sodium 0mg 1240mg 54%
Iron 1.46mg 4.58mg 39%
Starch 72.58g 30%
Manganese 0.357mg 1.015mg 29%
Folate 59µg 166µg 27%
Vitamin B3 1.493mg 5.27mg 24%
Vitamin B2 0.016mg 0.332mg 24%
Vitamin B1 0.164mg 0.424mg 22%
Carbs 28.73g 80.39g 17%
Protein 2.36g 10.04g 15%
Phosphorus 33mg 128mg 14%
Fiber 3.4g 14%
Calories 130kcal 384kcal 13%
Copper 0.072mg 0.156mg 9%
Polyunsaturated fat 0.05g 1.291g 8%
Zinc 0.4mg 1.04mg 6%
Potassium 26mg 223mg 6%
Selenium 7.5µg 4.4µg 6%
Magnesium 8mg 29mg 5%
Choline 29.5mg 5%
Fats 0.19g 2.93g 4%
Vitamin E 0.47mg 3%
Calcium 1mg 27mg 3%
Monounsaturated fat 0.058g 0.727g 2%
Saturated fat 0.051g 0.391g 2%
Vitamin K 2.8µg 2%
Vitamin B5 0.397mg 0.322mg 2%
Vitamin C 0mg 2.1mg 2%
Vitamin B6 0.059mg 0.074mg 1%
Net carbs 28.73g 76.99g N/A
Sugar 2.21g N/A
Trans fat 0.004g N/A
Tryptophan 0.027mg 0.097mg 0%
Threonine 0.084mg 0.25mg 0%
Isoleucine 0.102mg 0.407mg 0%
Leucine 0.195mg 0.757mg 0%
Lysine 0.085mg 0.257mg 0%
Methionine 0.056mg 0.177mg 0%
Phenylalanine 0.126mg 0.52mg 0%
Valine 0.144mg 0.48mg 0%
Histidine 0.056mg 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more WaterWater +2089.5%
Contains more ProteinProtein +325.4%
Contains more FatsFats +1442.1%
Contains more CarbsCarbs +179.8%
Contains more OtherOther +1747.4%

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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains less Sat. FatSaturated fat -87%
Contains more Mono. FatMonounsaturated fat +1153.4%
Contains more Poly. FatPolyunsaturated fat +2482%

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.