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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.

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Bread vs Arborio rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
7
:
Contains more Iron +180.1%
Contains more Calcium +16400%
Contains more Potassium +757.7%
Contains more Magnesium +637.5%
Contains more Copper +175%
Contains more Zinc +267.5%
Contains more Phosphorus +469.7%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +180.1%
Contains more Calcium +16400%
Contains more Potassium +757.7%
Contains more Magnesium +637.5%
Contains more Copper +175%
Contains more Zinc +267.5%
Contains more Phosphorus +469.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.