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  6. Arborio rice vs. White bread

Arborio rice vs. White bread — In-Depth Nutrition Comparison

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Important differences between arborio rice and white bread

  • Arborio rice has less vitamin B1, iron, selenium, vitamin B3, vitamin B2, calcium, folate, phosphorus, and manganese.
  • White bread's daily need coverage for vitamin B1 is 31% more.

The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Arborio rice vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +14300%
Contains more PotassiumPotassium +384.6%
Contains more IronIron +147.3%
Contains more CopperCopper +40.3%
Contains more ZincZinc +85%
Contains more PhosphorusPhosphorus +197%
Contains more ManganeseManganese +50.1%
Contains more SeleniumSelenium +193.3%

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B2Vitamin B2 +1418.8%
Contains more Vitamin B3Vitamin B3 +220.2%
Contains more Vitamin B5Vitamin B5 +35%
Contains more Vitamin B6Vitamin B6 +47.5%
Contains more FolateFolate +88.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice White bread DV% diff.
Vitamin B1 0.164mg 0.533mg 31%
Iron 1.46mg 3.61mg 27%
Selenium 7.5µg 22µg 26%
Vitamin B3 1.493mg 4.78mg 21%
Sodium 0mg 490mg 21%
Vitamin B2 0.016mg 0.243mg 17%
Starch 37.17g 15%
Calcium 1mg 144mg 14%
Protein 2.36g 8.85g 13%
Folate 59µg 111µg 13%
Fiber 2.7g 11%
Polyunsaturated fat 0.05g 1.602g 10%
Phosphorus 33mg 98mg 9%
Manganese 0.357mg 0.536mg 8%
Carbs 28.73g 49.42g 7%
Calories 130kcal 266kcal 7%
Fats 0.19g 3.33g 5%
Magnesium 8mg 23mg 4%
Choline 14.6mg 3%
Saturated fat 0.051g 0.698g 3%
Fructose 2.43g 3%
Vitamin B5 0.397mg 0.536mg 3%
Zinc 0.4mg 0.74mg 3%
Copper 0.072mg 0.101mg 3%
Potassium 26mg 126mg 3%
Vitamin B6 0.059mg 0.087mg 2%
Vitamin E 0.22mg 1%
Monounsaturated fat 0.058g 0.599g 1%
Net carbs 28.73g 46.72g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
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%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +88.2%
Contains more ProteinProtein +275%
Contains more FatsFats +1652.6%
Contains more CarbsCarbs +72%
Contains more OtherOther +942.1%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +932.8%
Contains more Poly. FatPolyunsaturated fat +3104%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.