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  6. Arborio rice vs. Yogurt

Arborio rice vs. Yogurt — In-Depth Nutrition Comparison

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How are arborio rice and yogurt different?

  • Arborio rice is higher in iron, manganese, folate, vitamin B1, vitamin B3, and copper; however, yogurt is richer in vitamin B12, vitamin B2, phosphorus, and calcium.
  • Daily need coverage for vitamin B12 for yogurt is 31% higher.
  • Arborio rice contains 40 times more manganese than yogurt. While arborio rice contains 0.357mg of manganese, yogurt contains only 0.009mg.
  • Yogurt has a lower glycemic index (19) than arborio rice (69).

Rice, white, short-grain, enriched, cooked and Yogurt, Greek, plain, nonfat are the varieties used in this article.

Infographic

Arborio rice vs Yogurt 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%
Yogurt
Yogurt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more IronIron +1985.7%
Contains more CopperCopper +323.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3866.7%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +10900%
Contains more PotassiumPotassium +442.3%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +309.1%
Contains more SeleniumSelenium +29.3%

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%
Yogurt
Yogurt
5
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin B1Vitamin B1 +613%
Contains more Vitamin B3Vitamin B3 +617.8%
Contains more Vitamin B5Vitamin B5 +19.9%
Contains more FolateFolate +742.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1637.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.063mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Yogurt DV% diff.
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.016mg 0.278mg 20%
Iron 1.46mg 0.07mg 17%
Protein 2.36g 10.19g 16%
Phosphorus 33mg 135mg 15%
Manganese 0.357mg 0.009mg 15%
Folate 59µg 7µg 13%
Vitamin B1 0.164mg 0.023mg 12%
Calcium 1mg 110mg 11%
Vitamin B3 1.493mg 0.208mg 8%
Carbs 28.73g 3.6g 8%
Copper 0.072mg 0.017mg 6%
Selenium 7.5µg 9.7µg 4%
Calories 130kcal 59kcal 4%
Potassium 26mg 141mg 3%
Choline 15.1mg 3%
Sodium 0mg 36mg 2%
Cholesterol 0mg 5mg 2%
Zinc 0.4mg 0.52mg 1%
Magnesium 8mg 11mg 1%
Vitamin B5 0.397mg 0.331mg 1%
Fats 0.19g 0.39g 0%
Net carbs 28.73g 3.6g N/A
Sugar 3.24g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.01mg 0%
Vitamin B6 0.059mg 0.063mg 0%
Trans fat 0.006g N/A
Saturated fat 0.051g 0.117g 0%
Monounsaturated fat 0.058g 0.053g 0%
Polyunsaturated fat 0.05g 0.012g 0%
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 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g 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
Yogurt
Yogurt
4
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more CarbsCarbs +698.1%
Contains more ProteinProtein +331.8%
Contains more FatsFats +105.3%
Contains more WaterWater +24.2%
Contains more OtherOther +278.9%

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
Yogurt
Yogurt
0
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains less Sat. FatSaturated fat -56.4%
Contains more Poly. FatPolyunsaturated fat +316.7%
~equal in Monounsaturated fat ~0.053g

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.