Arborio rice vs. Wheat gluten — In-Depth Nutrition Comparison
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A recap on the differences between arborio rice and wheat gluten
- Arborio rice has more folate, vitamin B1, vitamin B3, and vitamin B5; however, wheat gluten is higher in protein, selenium, iron, phosphorus, calcium, and copper.
- Wheat gluten covers your daily protein needs 173% more than arborio rice.
Food varieties used in this article are Rice, white, short-grain, enriched, cooked and Vital wheat gluten.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +212.5% |
| Contains more CalciumCalcium | +14100% |
| Contains more PotassiumPotassium | +284.6% |
| Contains more IronIron | +256.2% |
| Contains more CopperCopper | +152.8% |
| Contains more ZincZinc | +112.5% |
| Contains more PhosphorusPhosphorus | +687.9% |
| Contains more SeleniumSelenium | +429.3% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 2.36g | 75.16g | 146% |
| Selenium | 7.5µg | 39.7µg | 59% |
| Iron | 1.46mg | 5.2mg | 47% |
| Phosphorus | 33mg | 260mg | 32% |
| Manganese | 0.357mg | 16% | |
| Folate | 59µg | 0µg | 15% |
| Calcium | 1mg | 142mg | 14% |
| Vitamin B1 | 0.164mg | 0mg | 14% |
| Calories | 130kcal | 370kcal | 12% |
| Copper | 0.072mg | 0.182mg | 12% |
| Vitamin B3 | 1.493mg | 0mg | 9% |
| Vitamin B5 | 0.397mg | 0mg | 8% |
| Carbs | 28.73g | 13.79g | 5% |
| Vitamin B6 | 0.059mg | 0mg | 5% |
| Polyunsaturated fat | 0.05g | 0.81g | 5% |
| Magnesium | 8mg | 25mg | 4% |
| Zinc | 0.4mg | 0.85mg | 4% |
| Fats | 0.19g | 1.85g | 3% |
| Potassium | 26mg | 100mg | 2% |
| Fiber | 0.6g | 2% | |
| Sodium | 0mg | 29mg | 1% |
| Vitamin B2 | 0.016mg | 0mg | 1% |
| Saturated fat | 0.051g | 0.272g | 1% |
| Protein per 100 calories | 1.8g | 20g | N/A |
| Calories per 10 g protein | 551kcal | 49kcal | N/A |
| Weight per 100 calories | 77g | 27g | N/A |
| Net carbs | 28.73g | 13.19g | N/A |
| Monounsaturated fat | 0.058g | 0.156g | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.102mg | 0% | |
| Leucine | 0.195mg | 0% | |
| Lysine | 0.085mg | 0% | |
| Methionine | 0.056mg | 0% | |
| Phenylalanine | 0.126mg | 0% | |
| Valine | 0.144mg | 0% | |
| Histidine | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
| Contains more CarbsCarbs | +108.3% |
| Contains more WaterWater | +735.7% |
| Contains more ProteinProtein | +3084.7% |
| Contains more FatsFats | +873.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
| Contains less Sat. FatSaturated fat | -81.3% |
| Contains more Mono. FatMonounsaturated fat | +169% |
| Contains more Poly. FatPolyunsaturated fat | +1520% |
