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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.

The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Wild rice, cooked.

Infographic

Arborio rice vs Wild rice 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.
Contains more Iron +143.3%
Contains less Sodium -100%
Contains more Manganese +26.6%
Contains more Selenium +837.5%
Contains more Calcium +200%
Contains more Magnesium +300%
Contains more Phosphorus +148.5%
Contains more Potassium +288.5%
Contains more Zinc +235%
Contains more Copper +68.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Iron +143.3%
Contains less Sodium -100%
Contains more Manganese +26.6%
Contains more Selenium +837.5%
Contains more Calcium +200%
Contains more Magnesium +300%
Contains more Phosphorus +148.5%
Contains more Potassium +288.5%
Contains more Zinc +235%
Contains more Copper +68.1%

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 B1 +215.4%
Contains more Vitamin B3 +16%
Contains more Vitamin B5 +157.8%
Contains more Folate +126.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +443.8%
Contains more Vitamin B6 +128.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin B1 +215.4%
Contains more Vitamin B3 +16%
Contains more Vitamin B5 +157.8%
Contains more Folate +126.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +443.8%
Contains more Vitamin B6 +128.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +34.6%
Contains more Protein +69.1%
Contains more Fats +78.9%
Contains more Other +110.5%
Equal in Water - 73.93
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Carbs +34.6%
Contains more Protein +69.1%
Contains more Fats +78.9%
Contains more Other +110.5%
Equal in Water - 73.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +16%
Contains more Polyunsaturated fat +326%
Equal in Saturated Fat - 0.049
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +16%
Contains more Polyunsaturated fat +326%
Equal in Saturated Fat - 0.049

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

All nutrients comparison - raw data values

Nutrient Arborio rice Wild rice Opinion
Net carbs 28.73g 19.54g Arborio rice
Protein 2.36g 3.99g Wild rice
Fats 0.19g 0.34g Wild rice
Carbs 28.73g 21.34g Arborio rice
Calories 130kcal 101kcal Arborio rice
Fructose 0.2g Wild rice
Sugar 0.73g Arborio rice
Fiber 1.8g Wild rice
Calcium 1mg 3mg Wild rice
Iron 1.46mg 0.6mg Arborio rice
Magnesium 8mg 32mg Wild rice
Phosphorus 33mg 82mg Wild rice
Potassium 26mg 101mg Wild rice
Sodium 0mg 3mg Arborio rice
Zinc 0.4mg 1.34mg Wild rice
Copper 0.072mg 0.121mg Wild rice
Manganese 0.357mg 0.282mg Arborio rice
Selenium 7.5µg 0.8µg Arborio rice
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.24mg Wild rice
Vitamin B1 0.164mg 0.052mg Arborio rice
Vitamin B2 0.016mg 0.087mg Wild rice
Vitamin B3 1.493mg 1.287mg Arborio rice
Vitamin B5 0.397mg 0.154mg Arborio rice
Vitamin B6 0.059mg 0.135mg Wild rice
Folate 59µg 26µg Arborio rice
Vitamin K 0.5µg Wild rice
Tryptophan 0.027mg 0.049mg Wild rice
Threonine 0.084mg 0.127mg Wild rice
Isoleucine 0.102mg 0.167mg Wild rice
Leucine 0.195mg 0.276mg Wild rice
Lysine 0.085mg 0.17mg Wild rice
Methionine 0.056mg 0.119mg Wild rice
Phenylalanine 0.126mg 0.195mg Wild rice
Valine 0.144mg 0.232mg Wild rice
Histidine 0.056mg 0.104mg Wild rice
Saturated Fat 0.051g 0.049g Wild rice
Monounsaturated Fat 0.058g 0.05g Arborio rice
Polyunsaturated fat 0.05g 0.213g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Wild rice
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
10%
Wild rice
Minerals Daily Need Coverage Score
20%
Arborio rice
21%
Wild rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 12)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
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.

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.