Dates vs. Arborio rice — In-Depth Nutrition Comparison
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Significant differences between dates and arborio rice
- Dates have more potassium, copper, magnesium, and vitamin B6; however, arborio rice is richer in folate, vitamin B1, selenium, and iron.
- Dates cover your daily potassium needs 19% more than arborio rice.
- Arborio rice has 39 times less calcium than dates. Dates have 39mg of calcium, while arborio rice has 1mg.
- Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of dates is 42.
Specific food types used in this comparison are Dates, deglet noor and Rice, white, short-grain, enriched, cooked.
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.
| Contains more MagnesiumMagnesium | +437.5% |
| Contains more CalciumCalcium | +3800% |
| Contains more PotassiumPotassium | +2423.1% |
| Contains more CopperCopper | +186.1% |
| Contains more PhosphorusPhosphorus | +87.9% |
| Contains more IronIron | +43.1% |
| Contains more ZincZinc | +37.9% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +36.3% |
| Contains more SeleniumSelenium | +150% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +312.5% |
| Contains more Vitamin B5Vitamin B5 | +48.4% |
| Contains more Vitamin B6Vitamin B6 | +179.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +215.4% |
| Contains more Vitamin B3Vitamin B3 | +17.2% |
| Contains more FolateFolate | +210.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 32% | |
| Fructose | 19.56g | 24% | |
| Potassium | 656mg | 26mg | 19% |
| Carbs | 75.03g | 28.73g | 15% |
| Copper | 0.206mg | 0.072mg | 15% |
| Folate | 19µg | 59µg | 10% |
| Vitamin B1 | 0.052mg | 0.164mg | 9% |
| Vitamin B6 | 0.165mg | 0.059mg | 8% |
| Selenium | 3µg | 7.5µg | 8% |
| Calories | 282kcal | 130kcal | 8% |
| Magnesium | 43mg | 8mg | 8% |
| Iron | 1.02mg | 1.46mg | 6% |
| Vitamin B2 | 0.066mg | 0.016mg | 4% |
| Vitamin B5 | 0.589mg | 0.397mg | 4% |
| Calcium | 39mg | 1mg | 4% |
| Phosphorus | 62mg | 33mg | 4% |
| Manganese | 0.262mg | 0.357mg | 4% |
| Vitamin K | 2.7µg | 2% | |
| Zinc | 0.29mg | 0.4mg | 1% |
| Choline | 6.3mg | 1% | |
| Vitamin B3 | 1.274mg | 1.493mg | 1% |
| Protein | 2.45g | 2.36g | 0% |
| Fats | 0.39g | 0.19g | 0% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 28.73g | N/A |
| Sugar | 63.35g | N/A | |
| Sodium | 2mg | 0mg | 0% |
| Vitamin E | 0.05mg | 0% | |
| Saturated fat | 0.032g | 0.051g | 0% |
| Monounsaturated fat | 0.036g | 0.058g | 0% |
| Polyunsaturated fat | 0.019g | 0.05g | 0% |
| Tryptophan | 0.012mg | 0.027mg | 0% |
| Threonine | 0.043mg | 0.084mg | 0% |
| Isoleucine | 0.049mg | 0.102mg | 0% |
| Leucine | 0.084mg | 0.195mg | 0% |
| Lysine | 0.066mg | 0.085mg | 0% |
| Methionine | 0.022mg | 0.056mg | 0% |
| Phenylalanine | 0.05mg | 0.126mg | 0% |
| Valine | 0.071mg | 0.144mg | 0% |
| Histidine | 0.032mg | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
| Contains more FatsFats | +105.3% |
| Contains more CarbsCarbs | +161.2% |
| Contains more OtherOther | +742.1% |
| Contains more WaterWater | +233.8% |
~equal in
Protein
~2.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains less Sat. FatSaturated fat | -37.3% |
| Contains more Mono. FatMonounsaturated fat | +61.1% |
| Contains more Poly. FatPolyunsaturated fat | +163.2% |
