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  6. Arborio rice vs. Wakame

Arborio rice vs. Wakame — In-Depth Nutrition Comparison

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Important differences between arborio rice and wakame

  • Arborio rice has more selenium and vitamin B1; however, wakame has more manganese, folate, magnesium, copper, vitamin B2, calcium, and iron.
  • Wakame's daily need coverage for manganese is 45% more.
  • Arborio rice has 11 times more selenium than wakame. Arborio rice has 7.5µg of selenium, while wakame has 0.7µg.

The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Seaweed, wakame, raw.

Infographic

Arborio rice vs Wakame 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%
Wakame
Wakame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +971.4%
Contains more MagnesiumMagnesium +1237.5%
Contains more CalciumCalcium +14900%
Contains more PotassiumPotassium +92.3%
Contains more IronIron +49.3%
Contains more CopperCopper +294.4%
Contains more PhosphorusPhosphorus +142.4%
Contains more ManganeseManganese +292.2%
~equal in Zinc ~0.38mg

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%
Wakame
Wakame
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin B1Vitamin B1 +173.3%
Contains more Vitamin B6Vitamin B6 +2850%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1337.5%
Contains more Vitamin B5Vitamin B5 +75.6%
Contains more FolateFolate +232.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.6mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Wakame DV% diff.
Manganese 0.357mg 1.4mg 45%
Sodium 0mg 872mg 38%
Folate 59µg 196µg 34%
Magnesium 8mg 107mg 24%
Copper 0.072mg 0.284mg 24%
Vitamin B2 0.016mg 0.23mg 16%
Calcium 1mg 150mg 15%
Selenium 7.5µg 0.7µg 12%
Vitamin B1 0.164mg 0.06mg 9%
Iron 1.46mg 2.18mg 9%
Vitamin E 1mg 7%
Carbs 28.73g 9.14g 7%
Phosphorus 33mg 80mg 7%
Vitamin B5 0.397mg 0.697mg 6%
Vitamin K 5.3µg 4%
Vitamin B6 0.059mg 0.002mg 4%
Calories 130kcal 45kcal 4%
Choline 13.9mg 3%
Vitamin C 0mg 3mg 3%
Vitamin A 0µg 18µg 2%
Fiber 0.5g 2%
Polyunsaturated fat 0.05g 0.218g 1%
Protein 2.36g 3.03g 1%
Vitamin B3 1.493mg 1.6mg 1%
Potassium 26mg 50mg 1%
Fats 0.19g 0.64g 1%
Net carbs 28.73g 8.64g N/A
Sugar 0.65g N/A
Zinc 0.4mg 0.38mg 0%
Saturated fat 0.051g 0.13g 0%
Monounsaturated fat 0.058g 0.058g 0%
Tryptophan 0.027mg 0.035mg 0%
Threonine 0.084mg 0.165mg 0%
Isoleucine 0.102mg 0.087mg 0%
Leucine 0.195mg 0.257mg 0%
Lysine 0.085mg 0.112mg 0%
Methionine 0.056mg 0.063mg 0%
Phenylalanine 0.126mg 0.112mg 0%
Valine 0.144mg 0.209mg 0%
Histidine 0.056mg 0.015mg 0%
Omega-3 - EPA 0.186g 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
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more CarbsCarbs +214.3%
Contains more ProteinProtein +28.4%
Contains more FatsFats +236.8%
Contains more WaterWater +16.7%
Contains more OtherOther +3689.5%

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -60.8%
Contains more Poly. FatPolyunsaturated fat +336%
~equal in Monounsaturated fat ~0.058g

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.