Arborio rice vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between arborio rice and summer squash

Arborio rice has more iron, selenium, vitamin B1, manganese, folate, and vitamin B3; however, summer squash has more vitamin C, vitamin B6, vitamin B2, and potassium.
Daily need coverage for vitamin C for summer squash is 19% higher.
Summer squash has 38 times less selenium than arborio rice. Arborio rice has 7.5µg of selenium, while summer squash has 0.2µg.
Arborio rice has a higher glycemic index than summer squash.

Food types used in this article are Rice, white, short-grain, enriched, cooked and Squash, summer, all varieties, raw.

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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

Summer squash

Contains more IronIron	+317.1%
Contains more CopperCopper	+41.2%
Contains more ZincZinc	+37.9%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+104%
Contains more SeleniumSelenium	+3650%

Contains more MagnesiumMagnesium	+112.5%
Contains more CalciumCalcium	+1400%
Contains more PotassiumPotassium	+907.7%
Contains more PhosphorusPhosphorus	+15.2%

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

Summer squash

Contains more Vitamin B1Vitamin B1	+241.7%
Contains more Vitamin B3Vitamin B3	+206.6%
Contains more Vitamin B5Vitamin B5	+156.1%
Contains more FolateFolate	+103.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+787.5%
Contains more Vitamin B6Vitamin B6	+269.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	0mg	17mg	19%
Iron	1.46mg	0.35mg	14%
Selenium	7.5µg	0.2µg	13%
Vitamin B6	0.059mg	0.218mg	12%
Vitamin B1	0.164mg	0.048mg	10%
Vitamin B2	0.016mg	0.142mg	10%
Manganese	0.357mg	0.175mg	8%
Folate	59µg	29µg	8%
Carbs	28.73g	3.35g	8%
Potassium	26mg	262mg	7%
Vitamin B3	1.493mg	0.487mg	6%
Calories	130kcal	16kcal	6%
Vitamin B5	0.397mg	0.155mg	5%
Fiber		1.1g	4%
Vitamin K		3µg	3%
Copper	0.072mg	0.051mg	2%
Protein	2.36g	1.21g	2%
Magnesium	8mg	17mg	2%
Choline		6.7mg	1%
Zinc	0.4mg	0.29mg	1%
Fructose		0.95g	1%
Calcium	1mg	15mg	1%
Vitamin A	0µg	10µg	1%
Vitamin E		0.12mg	1%
Phosphorus	33mg	38mg	1%
Fats	0.19g	0.18g	0%
Net carbs	28.73g	2.25g	N/A
Sugar		2.2g	N/A
Sodium	0mg	2mg	0%
Saturated fat	0.051g	0.044g	0%
Monounsaturated fat	0.058g	0.016g	0%
Polyunsaturated fat	0.05g	0.089g	0%
Tryptophan	0.027mg	0.011mg	0%
Threonine	0.084mg	0.028mg	0%
Isoleucine	0.102mg	0.042mg	0%
Leucine	0.195mg	0.069mg	0%
Lysine	0.085mg	0.065mg	0%
Methionine	0.056mg	0.017mg	0%
Phenylalanine	0.126mg	0.041mg	0%
Valine	0.144mg	0.053mg	0%
Histidine	0.056mg	0.025mg	0%