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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, protein, carbs, manganese, and phosphorus than flour.
  • Daily need coverage for vitamin B1 for 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

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.
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%
Flour
Flour
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +311.5%
Contains more IronIron +217.8%
Contains more CopperCopper +100%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +227.3%
Contains more ManganeseManganese +91%
Contains more SeleniumSelenium +352%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44%
Flour
Flour
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin B6Vitamin B6 +34.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +378.7%
Contains more Vitamin B2Vitamin B2 +2987.5%
Contains more Vitamin B3Vitamin B3 +295.4%
Contains more Vitamin B5Vitamin B5 +10.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +210.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Flour DV% diff.
Vitamin B1 0.164mg 0.785mg 52%
Selenium 7.5µg 33.9µg 48%
Iron 1.46mg 4.64mg 40%
Vitamin B2 0.016mg 0.494mg 37%
Folate 59µg 183µg 31%
Vitamin B3 1.493mg 5.904mg 28%
Protein 2.36g 10.33g 16%
Carbs 28.73g 76.31g 16%
Manganese 0.357mg 0.682mg 14%
Calories 130kcal 364kcal 12%
Fiber 2.7g 11%
Phosphorus 33mg 108mg 11%
Copper 0.072mg 0.144mg 8%
Magnesium 8mg 22mg 3%
Zinc 0.4mg 0.7mg 3%
Potassium 26mg 107mg 2%
Choline 10.4mg 2%
Polyunsaturated fat 0.05g 0.413g 2%
Fats 0.19g 0.98g 1%
Calcium 1mg 15mg 1%
Vitamin B5 0.397mg 0.438mg 1%
Vitamin B6 0.059mg 0.044mg 1%
Protein per 100 calories 1.8g 2.8g N/A
Calories per 10 g protein 551kcal 352kcal N/A
Weight per 100 calories 77g 27g N/A
Net carbs 28.73g 73.61g N/A
Sugar 0.27g N/A
Sodium 0mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.051g 0.155g 0%
Monounsaturated fat 0.058g 0.087g 0%
Tryptophan 0.027mg 0.127mg 0%
Threonine 0.084mg 0.281mg 0%
Isoleucine 0.102mg 0.357mg 0%
Leucine 0.195mg 0.71mg 0%
Lysine 0.085mg 0.228mg 0%
Methionine 0.056mg 0.183mg 0%
Phenylalanine 0.126mg 0.52mg 0%
Valine 0.144mg 0.415mg 0%
Histidine 0.056mg 0.23mg 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
Flour
Flour
3
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 WaterWater +474.9%
Contains more ProteinProtein +337.7%
Contains more FatsFats +415.8%
Contains more CarbsCarbs +165.6%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -67.1%
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +726%

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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. 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.