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  6. Arborio rice vs. Watercress

Arborio rice vs. Watercress — In-Depth Nutrition Comparison

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The main differences between arborio rice and watercress

  • Arborio rice has more iron, folate, selenium, vitamin B3, and vitamin B1; however, watercress has more vitamin A, vitamin C, calcium, potassium, and vitamin B2.
  • Daily need coverage for vitamin A for watercress is 64% higher.
  • Watercress has 8 times less selenium than arborio rice. Arborio rice has 7.5µg of selenium, while watercress has 0.9µg.
  • Arborio rice has a higher glycemic index than watercress.

Food types used in this article are Rice, white, short-grain, enriched, cooked and Watercress, raw.

Infographic

Arborio rice vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +630%
Contains more ZincZinc +263.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +46.3%
Contains more SeleniumSelenium +733.3%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +11900%
Contains more PotassiumPotassium +1169.2%
Contains more PhosphorusPhosphorus +81.8%
~equal in Copper ~0.077mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +82.2%
Contains more Vitamin B3Vitamin B3 +646.5%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more FolateFolate +555.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B6Vitamin B6 +118.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin C 0mg 43mg 48%
Vitamin A 0µg 160µg 18%
Iron 1.46mg 0.2mg 16%
Folate 59µg 9µg 13%
Calcium 1mg 120mg 12%
Selenium 7.5µg 0.9µg 12%
Carbs 28.73g 1.29g 9%
Potassium 26mg 330mg 9%
Vitamin B3 1.493mg 0.2mg 8%
Vitamin B2 0.016mg 0.12mg 8%
Vitamin E 1mg 7%
Calories 130kcal 11kcal 6%
Vitamin B1 0.164mg 0.09mg 6%
Manganese 0.357mg 0.244mg 5%
Vitamin B6 0.059mg 0.129mg 5%
Phosphorus 33mg 60mg 4%
Magnesium 8mg 21mg 3%
Zinc 0.4mg 0.11mg 3%
Sodium 0mg 41mg 2%
Vitamin B5 0.397mg 0.31mg 2%
Choline 9mg 2%
Fiber 0.5g 2%
Copper 0.072mg 0.077mg 1%
Protein 2.36g 2.3g 0%
Fats 0.19g 0.1g 0%
Net carbs 28.73g 0.79g N/A
Sugar 0.2g N/A
Saturated fat 0.051g 0.027g 0%
Monounsaturated fat 0.058g 0.008g 0%
Polyunsaturated fat 0.05g 0.035g 0%
Tryptophan 0.027mg 0.03mg 0%
Threonine 0.084mg 0.133mg 0%
Isoleucine 0.102mg 0.093mg 0%
Leucine 0.195mg 0.166mg 0%
Lysine 0.085mg 0.134mg 0%
Methionine 0.056mg 0.02mg 0%
Phenylalanine 0.126mg 0.114mg 0%
Valine 0.144mg 0.137mg 0%
Histidine 0.056mg 0.04mg 0%

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +90%
Contains more CarbsCarbs +2127.1%
Contains more WaterWater +38.8%
Contains more OtherOther +531.6%
~equal in Protein ~2.3g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +625%
Contains more Poly. FatPolyunsaturated fat +42.9%
Contains less Sat. FatSaturated fat -47.1%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.