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  6. Arborio rice vs. Yolk

Arborio rice vs. Yolk — In-Depth Nutrition Comparison

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How are arborio rice and yolk different?

  • Yolk is higher than arborio rice in selenium, vitamin B12, vitamin B5, phosphorus, vitamin B2, vitamin D, vitamin A, and vitamin B6.
  • Yolk covers your daily need for cholesterol, 362% more than arborio rice.
  • Arborio rice is lower in saturated fat.
  • Arborio rice has a higher glycemic index (69) than yolk (0).

Rice, white, short-grain, enriched, cooked and Egg, yolk, raw, fresh types were used in this article.

Infographic

Arborio rice vs Yolk 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%
Yolk
Yolk
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +60%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +549.1%
Contains more CalciumCalcium +12800%
Contains more PotassiumPotassium +319.2%
Contains more IronIron +87%
Contains more ZincZinc +475%
Contains more PhosphorusPhosphorus +1081.8%
Contains more SeleniumSelenium +646.7%
~equal in Copper ~0.077mg

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%
Yolk
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin B3Vitamin B3 +6120.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +3200%
Contains more Vitamin B5Vitamin B5 +653.1%
Contains more Vitamin B6Vitamin B6 +493.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +147.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.176mg

All nutrients comparison - raw data values

Nutrient Arborio rice Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 820.2mg 149%
Selenium 7.5µg 56µg 88%
Vitamin B12 0µg 1.95µg 81%
Vitamin B5 0.397mg 2.99mg 52%
Phosphorus 33mg 390mg 51%
Saturated fat 0.051g 9.551g 43%
Vitamin A 0µg 381µg 42%
Fats 0.19g 26.54g 41%
Vitamin B2 0.016mg 0.528mg 39%
Monounsaturated fat 0.058g 11.738g 29%
Polyunsaturated fat 0.05g 4.204g 28%
Protein 2.36g 15.86g 27%
Vitamin D 0IU 218IU 27%
Vitamin D 0µg 5.4µg 27%
Vitamin B6 0.059mg 0.35mg 22%
Folate 59µg 146µg 22%
Zinc 0.4mg 2.3mg 17%
Vitamin E 2.58mg 17%
Iron 1.46mg 2.73mg 16%
Calcium 1mg 129mg 13%
Manganese 0.357mg 0.055mg 13%
Calories 130kcal 322kcal 10%
Vitamin B3 1.493mg 0.024mg 9%
Carbs 28.73g 3.59g 8%
Sodium 0mg 48mg 2%
Potassium 26mg 109mg 2%
Vitamin B1 0.164mg 0.176mg 1%
Copper 0.072mg 0.077mg 1%
Vitamin K 0.7µg 1%
Magnesium 8mg 5mg 1%
Net carbs 28.73g 3.59g N/A
Sugar 0.56g N/A
Tryptophan 0.027mg 0.177mg 0%
Threonine 0.084mg 0.687mg 0%
Isoleucine 0.102mg 0.866mg 0%
Leucine 0.195mg 1.399mg 0%
Lysine 0.085mg 1.217mg 0%
Methionine 0.056mg 0.378mg 0%
Phenylalanine 0.126mg 0.681mg 0%
Valine 0.144mg 0.949mg 0%
Histidine 0.056mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.114g 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
Yolk
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more CarbsCarbs +700.3%
Contains more WaterWater +31%
Contains more ProteinProtein +572%
Contains more FatsFats +13868.4%
Contains more OtherOther +794.7%

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
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +20137.9%
Contains more Poly. FatPolyunsaturated fat +8308%

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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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.