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Arborio rice vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between arborio rice and wafer

  • The amount of copper, iron, vitamin B2, manganese, phosphorus, magnesium, vitamin B3, and zinc in wafer is higher than in arborio rice.
  • Wafer covers your daily copper needs 43% more than arborio rice.
  • Arborio rice contains less saturated fat.

Specific food types used in this comparison are Rice, white, short-grain, enriched, cooked and Cookies, chocolate wafers.

Infographic

Arborio rice vs Wafer 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%
Wafer
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +31.6%
Contains more MagnesiumMagnesium +562.5%
Contains more CalciumCalcium +3000%
Contains more PotassiumPotassium +707.7%
Contains more IronIron +174.7%
Contains more CopperCopper +543.1%
Contains more ZincZinc +172.5%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +95%

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%
Wafer
8
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin B6Vitamin B6 +15.7%
Contains more FolateFolate +25.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +23.8%
Contains more Vitamin B2Vitamin B2 +1562.5%
Contains more Vitamin B3Vitamin B3 +91.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.381mg

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
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +1422.9%
Contains more ProteinProtein +179.7%
Contains more FatsFats +7373.7%
Contains more CarbsCarbs +153%
Contains more OtherOther +952.6%

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
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +8287.9%
Contains more Poly. FatPolyunsaturated fat +8206%

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

All nutrients comparison - raw data values

Nutrient Arborio rice Wafer DV% diff.
Copper 0.072mg 0.463mg 43%
Iron 1.46mg 4.01mg 32%
Polyunsaturated fat 0.05g 4.153g 27%
Sodium 0mg 580mg 25%
Fats 0.19g 14.2g 22%
Saturated fat 0.051g 4.241g 19%
Vitamin B2 0.016mg 0.266mg 19%
Calories 130kcal 433kcal 15%
Carbs 28.73g 72.7g 15%
Manganese 0.357mg 0.696mg 15%
Phosphorus 33mg 132mg 14%
Fiber 3.4g 14%
Monounsaturated fat 0.058g 4.865g 12%
Magnesium 8mg 53mg 11%
Vitamin B3 1.493mg 2.858mg 9%
Protein 2.36g 6.6g 8%
Zinc 0.4mg 1.09mg 6%
Vitamin E 0.72mg 5%
Potassium 26mg 210mg 5%
Vitamin B12 0µg 0.09µg 4%
Caffeine 10mg 3%
Choline 14.3mg 3%
Folate 59µg 47µg 3%
Calcium 1mg 31mg 3%
Vitamin B1 0.164mg 0.203mg 3%
Selenium 7.5µg 5.7µg 3%
Vitamin K 2.4µg 2%
Vitamin B6 0.059mg 0.051mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 28.73g 69.3g N/A
Sugar 37.43g N/A
Vitamin A 0µg 3µg 0%
Vitamin B5 0.397mg 0.381mg 0%
Tryptophan 0.027mg 0.096mg 0%
Threonine 0.084mg 0.22mg 0%
Isoleucine 0.102mg 0.261mg 0%
Leucine 0.195mg 0.447mg 0%
Lysine 0.085mg 0.281mg 0%
Methionine 0.056mg 0.105mg 0%
Phenylalanine 0.126mg 0.308mg 0%
Valine 0.144mg 0.323mg 0%
Histidine 0.056mg 0.128mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Wafer
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
21%
Wafer
Minerals Daily Need Coverage Score
20%
Arborio rice
65%
Wafer

Comparison summary

Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 8)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $1)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 580mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 4.19g)

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.