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Cereal vs. Arborio rice — In-Depth Nutrition Comparison

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Differences between cereal and arborio rice

  • Arborio rice contains less vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese than cereal.
  • Cereal's daily need coverage for vitamin B1 is 510% higher.
  • The amount of sodium in arborio rice is lower.

The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Rice, white, short-grain, enriched, cooked.

Infographic

Cereal 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cereal
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +303.8%
Contains more IronIron +2232.9%
Contains more CopperCopper +90.3%
Contains more ZincZinc +1800%
Contains more PhosphorusPhosphorus +133.3%
Contains more ManganeseManganese +121.3%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +19%

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.
Cereal
7
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3734.1%
Contains more Vitamin B2Vitamin B2 +24087.5%
Contains more Vitamin B3Vitamin B3 +1883.9%
Contains more Vitamin B6Vitamin B6 +10045.8%
Contains more Vitamin B5Vitamin B5 +75.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cereal Arborio rice DV% diff.
Vitamin B1 6.288mg 0.164mg 510%
Vitamin B6 5.986mg 0.059mg 456%
Iron 34.06mg 1.46mg 408%
Vitamin B2 3.87mg 0.016mg 296%
Vitamin B3 29.62mg 1.493mg 176%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 0.4mg 65%
Vitamin C 38.5mg 0mg 43%
Sodium 795mg 0mg 35%
Manganese 0.79mg 0.357mg 19%
Carbs 86.85g 28.73g 19%
Folate 59µg 15%
Calories 378kcal 130kcal 12%
Protein 6.06g 2.36g 7%
Copper 0.137mg 0.072mg 7%
Phosphorus 77mg 33mg 6%
Fiber 1.4g 6%
Vitamin B5 0.226mg 0.397mg 3%
Magnesium 19mg 8mg 3%
Polyunsaturated fat 0.354g 0.05g 2%
Selenium 6.3µg 7.5µg 2%
Potassium 105mg 26mg 2%
Vitamin E 0.08mg 1%
Calcium 10mg 1mg 1%
Saturated fat 0.26g 0.051g 1%
Fats 1.08g 0.19g 1%
Net carbs 85.45g 28.73g N/A
Sugar 10.35g N/A
Monounsaturated fat 0.204g 0.058g 0%
Tryptophan 0.066mg 0.027mg 0%
Threonine 0.241mg 0.084mg 0%
Isoleucine 0.26mg 0.102mg 0%
Leucine 0.767mg 0.195mg 0%
Lysine 0.113mg 0.085mg 0%
Methionine 0.13mg 0.056mg 0%
Phenylalanine 0.365mg 0.126mg 0%
Valine 0.344mg 0.144mg 0%
Histidine 0.162mg 0.056mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +156.8%
Contains more FatsFats +468.4%
Contains more CarbsCarbs +202.3%
Contains more OtherOther +1073.7%
Contains more WaterWater +1713%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +251.7%
Contains more Poly. FatPolyunsaturated fat +608%
Contains less Sat. FatSaturated fat -80.4%

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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

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.