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Arborio rice vs. Tortilla — In-Depth Nutrition Comparison

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What are the main differences between arborio rice and tortilla?

  • Arborio rice has less iron, vitamin B1, selenium, vitamin B3, phosphorus, folate, vitamin B2, and calcium than tortilla.
  • Tortilla's daily need coverage for iron is 29% higher.
  • Tortilla has a lower glycemic index than arborio rice.

We used Rice, white, short-grain, enriched, cooked and Tortilla, includes plain, and from mutton sandwich (Navajo) types in this comparison.

Infographic

Arborio rice vs Tortilla infographic
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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.
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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more ZincZinc +25%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +33.2%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +6900%
Contains more PotassiumPotassium +303.8%
Contains more IronIron +161%
Contains more CopperCopper +41.7%
Contains more PhosphorusPhosphorus +342.4%
Contains more SeleniumSelenium +121.3%

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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin B5Vitamin B5 +133.5%
Contains more Vitamin B1Vitamin B1 +125.6%
Contains more Vitamin B2Vitamin B2 +612.5%
Contains more Vitamin B3Vitamin B3 +176.3%
Contains more FolateFolate +66.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.06mg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Arborio rice Tortilla DV% diff.
Iron 1.46mg 3.81mg 29%
Sodium 0mg 482mg 21%
Starch 43.02g 18%
Vitamin B1 0.164mg 0.37mg 17%
Selenium 7.5µg 16.6µg 17%
Phosphorus 33mg 146mg 16%
Vitamin B3 1.493mg 4.125mg 16%
Folate 59µg 98µg 10%
Protein 2.36g 7.28g 10%
Fiber 2.4g 10%
Vitamin B2 0.016mg 0.114mg 8%
Carbs 28.73g 49.94g 7%
Calcium 1mg 70mg 7%
Vitamin B5 0.397mg 0.17mg 5%
Calories 130kcal 237kcal 5%
Manganese 0.357mg 0.268mg 4%
Copper 0.072mg 0.102mg 3%
Magnesium 8mg 19mg 3%
Polyunsaturated fat 0.05g 0.391g 2%
Potassium 26mg 105mg 2%
Zinc 0.4mg 0.32mg 1%
Fats 0.19g 0.95g 1%
Saturated fat 0.051g 0.296g 1%
Vitamin E 0.19mg 1%
Net carbs 28.73g 47.54g N/A
Sugar 2.75g N/A
Vitamin B6 0.059mg 0.06mg 0%
Vitamin K 0.4µg 0%
Monounsaturated fat 0.058g 0.185g 0%
Tryptophan 0.027mg 0.06mg 0%
Threonine 0.084mg 0.182mg 0%
Isoleucine 0.102mg 0.286mg 0%
Leucine 0.195mg 0.53mg 0%
Lysine 0.085mg 0.157mg 0%
Methionine 0.056mg 0.122mg 0%
Phenylalanine 0.126mg 0.375mg 0%
Valine 0.144mg 0.326mg 0%
Histidine 0.056mg 0.165mg 0%
Omega-3 - ALA 0.019g 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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more WaterWater +71.5%
Contains more ProteinProtein +208.5%
Contains more FatsFats +400%
Contains more CarbsCarbs +73.8%
Contains more OtherOther +884.2%

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains less Sat. FatSaturated fat -82.8%
Contains more Mono. FatMonounsaturated fat +219%
Contains more Poly. FatPolyunsaturated fat +682%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.