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  6. Arborio rice vs. Yam

Arborio rice vs. Yam — In-Depth Nutrition Comparison

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The main differences between arborio rice and yam

  • Arborio rice has more selenium, iron, folate, and vitamin B3; however, yam has more potassium, vitamin C, vitamin B6, and copper.
  • Daily need coverage for potassium for yam is 23% higher.
  • Yam has 11 times less selenium than arborio rice. Arborio rice has 7.5µg of selenium, while yam has 0.7µg.
  • Arborio rice has a higher glycemic index than yam.

Food types used in this article are Rice, white, short-grain, enriched, cooked and Yam, raw.

Infographic

Arborio rice vs Yam 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%
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more IronIron +170.4%
Contains more ZincZinc +66.7%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +971.4%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +3038.5%
Contains more CopperCopper +147.2%
Contains more PhosphorusPhosphorus +66.7%
Contains more ManganeseManganese +11.2%

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%
Yam
Yam
7
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin B1Vitamin B1 +46.4%
Contains more Vitamin B3Vitamin B3 +170.5%
Contains more Vitamin B5Vitamin B5 +26.4%
Contains more FolateFolate +156.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +396.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Yam DV% diff.
Potassium 26mg 816mg 23%
Vitamin C 0mg 17.1mg 19%
Vitamin B6 0.059mg 0.293mg 18%
Fiber 4.1g 16%
Copper 0.072mg 0.178mg 12%
Iron 1.46mg 0.54mg 12%
Selenium 7.5µg 0.7µg 12%
Folate 59µg 23µg 9%
Vitamin B3 1.493mg 0.552mg 6%
Vitamin B1 0.164mg 0.112mg 4%
Magnesium 8mg 21mg 3%
Choline 16.5mg 3%
Phosphorus 33mg 55mg 3%
Calcium 1mg 17mg 2%
Vitamin K 2.3µg 2%
Protein 2.36g 1.53g 2%
Vitamin B5 0.397mg 0.314mg 2%
Vitamin E 0.35mg 2%
Manganese 0.357mg 0.397mg 2%
Vitamin B2 0.016mg 0.032mg 1%
Calories 130kcal 118kcal 1%
Vitamin A 0µg 7µg 1%
Zinc 0.4mg 0.24mg 1%
Fats 0.19g 0.17g 0%
Carbs 28.73g 27.88g 0%
Net carbs 28.73g 23.78g N/A
Sugar 0.5g N/A
Sodium 0mg 9mg 0%
Saturated fat 0.051g 0.037g 0%
Monounsaturated fat 0.058g 0.006g 0%
Polyunsaturated fat 0.05g 0.076g 0%
Tryptophan 0.027mg 0.012mg 0%
Threonine 0.084mg 0.054mg 0%
Isoleucine 0.102mg 0.052mg 0%
Leucine 0.195mg 0.096mg 0%
Lysine 0.085mg 0.059mg 0%
Methionine 0.056mg 0.021mg 0%
Phenylalanine 0.126mg 0.071mg 0%
Valine 0.144mg 0.062mg 0%
Histidine 0.056mg 0.034mg 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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +54.2%
Contains more FatsFats +11.8%
Contains more OtherOther +331.6%
~equal in Carbs ~27.88g
~equal in Water ~69.6g

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
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +866.7%
Contains less Sat. FatSaturated fat -27.5%
Contains more Poly. FatPolyunsaturated fat +52%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.