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Chestnut vs. Arborio rice — In-Depth Nutrition Comparison

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The main differences between chestnut and arborio rice

  • Chestnut has more copper, vitamin C, manganese, potassium, vitamin B6, magnesium, phosphorus, and vitamin B2; however, arborio rice has more folate.
  • Daily need coverage for copper for chestnut is 44% higher.
  • Arborio rice has a higher glycemic index than chestnut.

Food types used in this article are Nuts, chestnuts, european, boiled and steamed and Rice, white, short-grain, enriched, cooked.

Infographic

Chestnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
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 +575%
Contains more CalciumCalcium +4500%
Contains more PotassiumPotassium +2650%
Contains more IronIron +18.5%
Contains more CopperCopper +555.6%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +139.2%
Contains more ZincZinc +60%
Contains less SodiumSodium -100%

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 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 B2Vitamin B2 +550%
Contains more Vitamin B6Vitamin B6 +294.9%
Contains more Vitamin B1Vitamin B1 +10.8%
Contains more Vitamin B3Vitamin B3 +104.2%
Contains more Vitamin B5Vitamin B5 +25.6%
Contains more FolateFolate +55.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 FatsFats +626.3%
Contains more OtherOther +273.7%
Contains more ProteinProtein +18%
~equal in Carbs ~28.73g
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 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 +720.7%
Contains more Poly. FatPolyunsaturated fat +990%
Contains less Sat. FatSaturated fat -80.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chestnut Arborio rice
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chestnut Arborio rice DV% diff.
Copper 0.472mg 0.072mg 44%
Vitamin C 26.7mg 0mg 30%
Manganese 0.854mg 0.357mg 22%
Potassium 715mg 26mg 20%
Selenium 7.5µg 14%
Vitamin B6 0.233mg 0.059mg 13%
Magnesium 54mg 8mg 11%
Phosphorus 99mg 33mg 9%
Vitamin B2 0.104mg 0.016mg 7%
Calcium 46mg 1mg 5%
Folate 38µg 59µg 5%
Vitamin B3 0.731mg 1.493mg 5%
Polyunsaturated fat 0.545g 0.05g 3%
Iron 1.73mg 1.46mg 3%
Fats 1.38g 0.19g 2%
Vitamin B5 0.316mg 0.397mg 2%
Vitamin B1 0.148mg 0.164mg 1%
Protein 2g 2.36g 1%
Saturated fat 0.26g 0.051g 1%
Sodium 27mg 0mg 1%
Monounsaturated fat 0.476g 0.058g 1%
Zinc 0.25mg 0.4mg 1%
Calories 131kcal 130kcal 0%
Carbs 27.76g 28.73g 0%
Net carbs 27.76g 28.73g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.022mg 0.027mg 0%
Threonine 0.071mg 0.084mg 0%
Isoleucine 0.079mg 0.102mg 0%
Leucine 0.118mg 0.195mg 0%
Lysine 0.118mg 0.085mg 0%
Methionine 0.047mg 0.056mg 0%
Phenylalanine 0.084mg 0.126mg 0%
Valine 0.112mg 0.144mg 0%
Histidine 0.055mg 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chestnut Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Chestnut
12%
Arborio rice
Minerals Daily Need Coverage Score
50%
Chestnut
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Chestnut
Chestnut is relatively richer in minerals
Which food is lower in glycemic index?
Chestnut
Chestnut is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 0.209g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.