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  6. Arborio rice vs. Zucchini

Arborio rice vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between arborio rice and zucchini

  • Arborio rice has more iron, selenium, vitamin B1, folate, manganese, and vitamin B3; however, zucchini is richer in vitamin C, vitamin B6, potassium, and vitamin B2.
  • Zucchini covers your daily vitamin C needs 20% more than arborio rice.
  • Zucchini has 38 times less selenium than arborio rice. Arborio rice has 7.5µg of selenium, while zucchini has 0.2µg.
  • Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of zucchini is 15.

Specific food types used in this comparison are Rice, white, short-grain, enriched, cooked and Squash, summer, zucchini, includes skin, raw.

Infographic

Arborio rice vs Zucchini 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more IronIron +294.6%
Contains more CopperCopper +35.8%
Contains more ZincZinc +25%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +101.7%
Contains more SeleniumSelenium +3650%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +903.8%
Contains more PhosphorusPhosphorus +15.2%

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%
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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin B1Vitamin B1 +264.4%
Contains more Vitamin B3Vitamin B3 +231%
Contains more Vitamin B5Vitamin B5 +94.6%
Contains more FolateFolate +145.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +487.5%
Contains more Vitamin B6Vitamin B6 +176.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Zucchini DV% diff.
Vitamin C 0mg 17.9mg 20%
Iron 1.46mg 0.37mg 14%
Selenium 7.5µg 0.2µg 13%
Vitamin B1 0.164mg 0.045mg 10%
Folate 59µg 24µg 9%
Carbs 28.73g 3.11g 9%
Manganese 0.357mg 0.177mg 8%
Vitamin B6 0.059mg 0.163mg 8%
Vitamin B3 1.493mg 0.451mg 7%
Potassium 26mg 261mg 7%
Calories 130kcal 17kcal 6%
Vitamin B2 0.016mg 0.094mg 6%
Vitamin K 4.3µg 4%
Vitamin B5 0.397mg 0.204mg 4%
Fiber 1g 4%
Copper 0.072mg 0.053mg 2%
Protein 2.36g 1.21g 2%
Fructose 1.38g 2%
Magnesium 8mg 18mg 2%
Choline 9.5mg 2%
Calcium 1mg 16mg 2%
Phosphorus 33mg 38mg 1%
Vitamin E 0.12mg 1%
Vitamin A 0µg 10µg 1%
Zinc 0.4mg 0.32mg 1%
Fats 0.19g 0.32g 0%
Net carbs 28.73g 2.11g N/A
Sugar 2.5g N/A
Sodium 0mg 8mg 0%
Saturated fat 0.051g 0.084g 0%
Monounsaturated fat 0.058g 0.011g 0%
Polyunsaturated fat 0.05g 0.091g 0%
Tryptophan 0.027mg 0.01mg 0%
Threonine 0.084mg 0.029mg 0%
Isoleucine 0.102mg 0.044mg 0%
Leucine 0.195mg 0.071mg 0%
Lysine 0.085mg 0.067mg 0%
Methionine 0.056mg 0.018mg 0%
Phenylalanine 0.126mg 0.043mg 0%
Valine 0.144mg 0.054mg 0%
Histidine 0.056mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +95%
Contains more CarbsCarbs +823.8%
Contains more FatsFats +68.4%
Contains more WaterWater +38.3%
Contains more OtherOther +200%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -39.3%
Contains more Mono. FatMonounsaturated fat +427.3%
Contains more Poly. FatPolyunsaturated fat +82%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.