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
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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 | +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.
| 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 | +∞% |
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:
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
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
0.117 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
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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%
17%
Minerals Daily Need Coverage Score
20%
19%
Comparison summary
Which food is richer in minerals?
Yogurt is relatively richer in minerals
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Arborio rice is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Arborio rice is lower in Saturated fat (difference - 0.066g)
Which food is cheaper?
Arborio rice is cheaper (difference - $1.6)
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.