Blueberry vs. Arborio rice — In-Depth Nutrition Comparison

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Summary of differences between blueberries and arborio rice

Blueberries have more vitamin C, while arborio rice has more iron, selenium, folate, vitamin B1, vitamin B3, and vitamin B5.
Arborio rice covers your daily need for iron, 15% more than blueberries.
Blueberries have a lower glycemic index. The glycemic index of blueberries is 53, while the glycemic index of arborio rice is 69.

These are the specific foods used in this comparison Blueberries, raw and Rice, white, short-grain, enriched, cooked.

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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.

Blueberry

Arborio rice

Contains more CalciumCalcium	+500%
Contains more PotassiumPotassium	+196.2%

Contains more MagnesiumMagnesium	+33.3%
Contains more IronIron	+421.4%
Contains more CopperCopper	+26.3%
Contains more ZincZinc	+150%
Contains more PhosphorusPhosphorus	+175%
Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+7400%

~equal in Manganese ~0.357mg

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.

Blueberry

Arborio rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+156.3%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1	+343.2%
Contains more Vitamin B3Vitamin B3	+257.2%
Contains more Vitamin B5Vitamin B5	+220.2%
Contains more Vitamin B6Vitamin B6	+13.5%
Contains more FolateFolate	+883.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	19.3µg		16%
Iron	0.28mg	1.46mg	15%
Folate	6µg	59µg	13%
Selenium	0.1µg	7.5µg	13%
Vitamin B1	0.037mg	0.164mg	11%
Vitamin C	9.7mg	0mg	11%
Fiber	2.4g		10%
Vitamin B3	0.418mg	1.493mg	7%
Fructose	4.97g		6%
Vitamin B5	0.124mg	0.397mg	5%
Carbs	14.49g	28.73g	5%
Calories	57kcal	130kcal	4%
Vitamin E	0.57mg		4%
Protein	0.74g	2.36g	3%
Phosphorus	12mg	33mg	3%
Vitamin B2	0.041mg	0.016mg	2%
Potassium	77mg	26mg	2%
Copper	0.057mg	0.072mg	2%
Zinc	0.16mg	0.4mg	2%
Vitamin B6	0.052mg	0.059mg	1%
Polyunsaturated fat	0.146g	0.05g	1%
Manganese	0.336mg	0.357mg	1%
Calcium	6mg	1mg	1%
Choline	6mg		1%
Fats	0.33g	0.19g	0%
Net carbs	12.09g	28.73g	N/A
Magnesium	6mg	8mg	0%
Sugar	9.96g		N/A
Starch	0.03g		0%
Sodium	1mg	0mg	0%
Vitamin A	3µg	0µg	0%
Saturated fat	0.028g	0.051g	0%
Monounsaturated fat	0.047g	0.058g	0%
Tryptophan	0.003mg	0.027mg	0%
Threonine	0.02mg	0.084mg	0%
Isoleucine	0.023mg	0.102mg	0%
Leucine	0.044mg	0.195mg	0%
Lysine	0.013mg	0.085mg	0%
Methionine	0.012mg	0.056mg	0%
Phenylalanine	0.026mg	0.126mg	0%
Valine	0.031mg	0.144mg	0%
Histidine	0.011mg	0.056mg	0%