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Bread vs Arborio rice - In-Depth Nutrition Comparison

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How are Bread and Arborio rice different?

  • Bread is higher than Arborio rice in Selenium, Manganese, Iron, Vitamin B3, Vitamin B2, Vitamin B1, Phosphorus, Calcium, and Copper.
  • Bread covers your daily need of Selenium 47% more than Arborio rice.
  • Bread contains 165 times more Calcium than Arborio rice. Bread contains 165mg of Calcium, while Arborio rice contains 1mg.

Bread, wheat, toasted and Rice, white, short-grain, enriched, cooked types were used in this article.

Infographic

Bread vs Arborio rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +16400%
Contains more Iron +180.1%
Contains more Magnesium +637.5%
Contains more Phosphorus +469.7%
Contains more Potassium +757.7%
Contains more Zinc +267.5%
Contains more Copper +175%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +16400%
Contains more Iron +180.1%
Contains more Magnesium +637.5%
Contains more Phosphorus +469.7%
Contains more Potassium +757.7%
Contains more Zinc +267.5%
Contains more Copper +175%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
9
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +167.7%
Contains more Vitamin B2 +2287.5%
Contains more Vitamin B3 +318.6%
Contains more Vitamin B5 +14.9%
Contains more Vitamin B6 +159.3%
Contains more Folate +45.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +167.7%
Contains more Vitamin B2 +2287.5%
Contains more Vitamin B3 +318.6%
Contains more Vitamin B5 +14.9%
Contains more Vitamin B6 +159.3%
Contains more Folate +45.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Arborio rice
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bread Arborio rice Opinion
Net carbs 51.07g 28.73g Bread
Protein 12.96g 2.36g Bread
Fats 4.27g 0.19g Bread
Carbs 55.77g 28.73g Bread
Calories 313kcal 130kcal Bread
Starch g g
Fructose g g
Sugar 6.42g g Arborio rice
Fiber 4.7g g Bread
Calcium 165mg 1mg Bread
Iron 4.09mg 1.46mg Bread
Magnesium 59mg 8mg Bread
Phosphorus 188mg 33mg Bread
Potassium 223mg 26mg Bread
Sodium 601mg 0mg Arborio rice
Zinc 1.47mg 0.4mg Bread
Copper 0.198mg 0.072mg Bread
Vitamin A 0IU 0IU
Vitamin E 0.24mg mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.164mg Bread
Vitamin B2 0.382mg 0.016mg Bread
Vitamin B3 6.25mg 1.493mg Bread
Vitamin B5 0.456mg 0.397mg Bread
Vitamin B6 0.153mg 0.059mg Bread
Folate 86µg 59µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.7µg µg Bread
Tryptophan 0.092mg 0.027mg Bread
Threonine 0.299mg 0.084mg Bread
Isoleucine 0.258mg 0.102mg Bread
Leucine 0.461mg 0.195mg Bread
Lysine 0.215mg 0.085mg Bread
Methionine 0.105mg 0.056mg Bread
Phenylalanine 0.315mg 0.126mg Bread
Valine 0.31mg 0.144mg Bread
Histidine 0.15mg 0.056mg Bread
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.989g 0.051g Arborio rice
Monounsaturated Fat 1.019g 0.058g Bread
Polyunsaturated fat 1.72g 0.05g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
13
Arborio rice
Mineral Summary Score
66
Bread
14
Arborio rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
78%
Bread
14%
Arborio rice
Carbohydrates
56%
Bread
29%
Arborio rice
Fats
20%
Bread
1%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Bread
Bread is lower in glycemic index (difference - 9)
Which food is cheaper?
Bread
Bread is cheaper (difference - $0.7)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 601mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.938g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.