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  6. Arborio rice vs. Flour

Arborio rice vs. Flour — In-Depth Nutrition Comparison

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The main differences between Arborio rice and Flour

  • Arborio rice contains less Vitamin B1, Selenium, Iron, Vitamin B2, Folate, Vitamin B3, Manganese, Phosphorus, and Copper than Flour.
  • Daily need coverage for Vitamin B1 from Flour is 52% higher.

Food types used in this article are Rice, white, short-grain, enriched, cooked and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Arborio rice vs Flour 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.
Arborio rice
Arborio rice
1
:
9
Flour
Flour
Contains less Sodium -100%
Contains more Calcium +1400%
Contains more Iron +217.8%
Contains more Magnesium +175%
Contains more Phosphorus +227.3%
Contains more Potassium +311.5%
Contains more Zinc +75%
Contains more Copper +100%
Contains more Manganese +91%
Contains more Selenium +352%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains less Sodium -100%
Contains more Calcium +1400%
Contains more Iron +217.8%
Contains more Magnesium +175%
Contains more Phosphorus +227.3%
Contains more Potassium +311.5%
Contains more Zinc +75%
Contains more Copper +100%
Contains more Manganese +91%
Contains more Selenium +352%

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.
Arborio rice
Arborio rice
1
:
7
Flour
Flour
Contains more Vitamin B6 +34.1%
Contains more Vitamin B1 +378.7%
Contains more Vitamin B2 +2987.5%
Contains more Vitamin B3 +295.4%
Contains more Vitamin B5 +10.3%
Contains more Folate +210.2%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin B6 +34.1%
Contains more Vitamin B1 +378.7%
Contains more Vitamin B2 +2987.5%
Contains more Vitamin B3 +295.4%
Contains more Vitamin B5 +10.3%
Contains more Folate +210.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arborio rice
Arborio rice
1
:
4
Flour
Flour
Contains more Water +474.9%
Contains more Protein +337.7%
Contains more Fats +415.8%
Contains more Carbs +165.6%
Contains more Other +142.1%
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Water +474.9%
Contains more Protein +337.7%
Contains more Fats +415.8%
Contains more Carbs +165.6%
Contains more Other +142.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arborio rice
Arborio rice
1
:
2
Flour
Flour
Contains less Saturated Fat -67.1%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +726%
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains less Saturated Fat -67.1%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +726%

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 Flour
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Flour Opinion
Net carbs 28.73g 73.61g Flour
Protein 2.36g 10.33g Flour
Fats 0.19g 0.98g Flour
Carbs 28.73g 76.31g Flour
Calories 130kcal 364kcal Flour
Sugar 0.27g Arborio rice
Fiber 2.7g Flour
Calcium 1mg 15mg Flour
Iron 1.46mg 4.64mg Flour
Magnesium 8mg 22mg Flour
Phosphorus 33mg 108mg Flour
Potassium 26mg 107mg Flour
Sodium 0mg 2mg Arborio rice
Zinc 0.4mg 0.7mg Flour
Copper 0.072mg 0.144mg Flour
Manganese 0.357mg 0.682mg Flour
Selenium 7.5µg 33.9µg Flour
Vitamin E 0.06mg Flour
Vitamin B1 0.164mg 0.785mg Flour
Vitamin B2 0.016mg 0.494mg Flour
Vitamin B3 1.493mg 5.904mg Flour
Vitamin B5 0.397mg 0.438mg Flour
Vitamin B6 0.059mg 0.044mg Arborio rice
Folate 59µg 183µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.027mg 0.127mg Flour
Threonine 0.084mg 0.281mg Flour
Isoleucine 0.102mg 0.357mg Flour
Leucine 0.195mg 0.71mg Flour
Lysine 0.085mg 0.228mg Flour
Methionine 0.056mg 0.183mg Flour
Phenylalanine 0.126mg 0.52mg Flour
Valine 0.144mg 0.415mg Flour
Histidine 0.056mg 0.23mg Flour
Saturated Fat 0.051g 0.155g Arborio rice
Monounsaturated Fat 0.058g 0.087g Flour
Polyunsaturated fat 0.05g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Arborio rice
50%
Flour
Minerals Daily Need Coverage Score
20%
Arborio rice
59%
Flour

Comparison summary

Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.104g)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.