Arborio rice vs. Wild rice — In-Depth Nutrition Comparison
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Important differences between arborio rice and wild rice
- Arborio rice has more selenium, iron, vitamin B1, and folate; however, wild rice has more zinc, phosphorus, vitamin B6, magnesium, vitamin B2, and copper.
- Arborio rice's daily need coverage for selenium is 12% more.
- Arborio rice has 3 times more vitamin B1 than wild rice. Arborio rice has 0.164mg of vitamin B1, while wild rice has 0.052mg.
- Arborio rice has a higher glycemic index than wild rice.
The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Wild rice, cooked.
Infographic
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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.
| Contains more IronIron | +143.3% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +26.6% |
| Contains more SeleniumSelenium | +837.5% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +288.5% |
| Contains more CopperCopper | +68.1% |
| Contains more ZincZinc | +235% |
| Contains more PhosphorusPhosphorus | +148.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +215.4% |
| Contains more Vitamin B3Vitamin B3 | +16% |
| Contains more Vitamin B5Vitamin B5 | +157.8% |
| Contains more FolateFolate | +126.9% |
| Contains more Vitamin B2Vitamin B2 | +443.8% |
| Contains more Vitamin B6Vitamin B6 | +128.8% |
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:
3.99 g
Fats:
0.34 g
Carbs:
21.34 g
Water:
73.93 g
Other:
0.4 g
| Contains more CarbsCarbs | +34.6% |
| Contains more ProteinProtein | +69.1% |
| Contains more FatsFats | +78.9% |
| Contains more OtherOther | +110.5% |
~equal in
Water
~73.93g
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
0.049 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.213 g
| Contains more Mono. FatMonounsaturated fat | +16% |
| Contains more Poly. FatPolyunsaturated fat | +326% |
~equal in
Saturated fat
~0.049g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 7.5µg | 0.8µg | 12% |
| Iron | 1.46mg | 0.6mg | 11% |
| Vitamin B1 | 0.164mg | 0.052mg | 9% |
| Zinc | 0.4mg | 1.34mg | 9% |
| Folate | 59µg | 26µg | 8% |
| Phosphorus | 33mg | 82mg | 7% |
| Fiber | 1.8g | 7% | |
| Vitamin B6 | 0.059mg | 0.135mg | 6% |
| Magnesium | 8mg | 32mg | 6% |
| Copper | 0.072mg | 0.121mg | 5% |
| Vitamin B5 | 0.397mg | 0.154mg | 5% |
| Vitamin B2 | 0.016mg | 0.087mg | 5% |
| Protein | 2.36g | 3.99g | 3% |
| Manganese | 0.357mg | 0.282mg | 3% |
| Potassium | 26mg | 101mg | 2% |
| Carbs | 28.73g | 21.34g | 2% |
| Choline | 10.2mg | 2% | |
| Vitamin E | 0.24mg | 2% | |
| Polyunsaturated fat | 0.05g | 0.213g | 1% |
| Calories | 130kcal | 101kcal | 1% |
| Vitamin B3 | 1.493mg | 1.287mg | 1% |
| Fats | 0.19g | 0.34g | 0% |
| Net carbs | 28.73g | 19.54g | N/A |
| Calcium | 1mg | 3mg | 0% |
| Sugar | 0.73g | N/A | |
| Sodium | 0mg | 3mg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Saturated fat | 0.051g | 0.049g | 0% |
| Monounsaturated fat | 0.058g | 0.05g | 0% |
| Tryptophan | 0.027mg | 0.049mg | 0% |
| Threonine | 0.084mg | 0.127mg | 0% |
| Isoleucine | 0.102mg | 0.167mg | 0% |
| Leucine | 0.195mg | 0.276mg | 0% |
| Lysine | 0.085mg | 0.17mg | 0% |
| Methionine | 0.056mg | 0.119mg | 0% |
| Phenylalanine | 0.126mg | 0.195mg | 0% |
| Valine | 0.144mg | 0.232mg | 0% |
| Histidine | 0.056mg | 0.104mg | 0% |
| Fructose | 0.2g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
10%
Minerals Daily Need Coverage Score
20%
21%
Comparison summary
Which food is lower in Saturated fat?
Wild rice is lower in Saturated fat (difference - 0.002g)
Which food is lower in glycemic index?
Wild rice is lower in glycemic index (difference - 12)
Which food is cheaper?
Wild rice is cheaper (difference - $1)
Which food is richer in minerals?
Wild rice is relatively richer in minerals
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.