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  6. Minestrone vs. Rice

Minestrone vs. Rice — In-Depth Nutrition Comparison

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A recap on differences between minestrone and rice

  • Minestrone has more vitamin A; however, rice is higher in manganese, vitamin B1, folate, iron, vitamin B3, and vitamin B5.
  • Minestrone covers your daily vitamin A needs 19% more than rice.
  • Rice contains 254 times less sodium than minestrone. Minestrone contains 254mg of sodium, while rice contains 1mg.
  • The glycemic index of rice is higher.

Food varieties used in this article are Soup, minestrone, canned, prepared with equal volume water and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Minestrone vs 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" 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Rice
Rice
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +271.4%
Contains more MagnesiumMagnesium +300%
Contains more IronIron +215.8%
Contains more CopperCopper +35.3%
Contains more ZincZinc +58.1%
Contains more PhosphorusPhosphorus +87%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +210.5%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Rice
Rice
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 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +38.5%
Contains more Vitamin B1Vitamin B1 +640.9%
Contains more Vitamin B3Vitamin B3 +277.5%
Contains more Vitamin B5Vitamin B5 +178.6%
Contains more Vitamin B6Vitamin B6 +126.8%
Contains more FolateFolate +286.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Minestrone Rice DV% diff.
Selenium 7.5µg 14%
Manganese 0.152mg 0.472mg 14%
Vitamin B1 0.022mg 0.163mg 12%
Folate 15µg 58µg 11%
Sodium 254mg 1mg 11%
Iron 0.38mg 1.2mg 10%
Carbs 4.66g 28.17g 8%
Vitamin B3 0.391mg 1.476mg 7%
Vitamin B5 0.14mg 0.39mg 5%
Vitamin A 49µg 0µg 5%
Calories 34kcal 130kcal 5%
Vitamin B6 0.041mg 0.093mg 4%
Phosphorus 23mg 43mg 3%
Potassium 130mg 35mg 3%
Polyunsaturated fat 0.46g 0.076g 3%
Copper 0.051mg 0.069mg 2%
Zinc 0.31mg 0.49mg 2%
Magnesium 3mg 12mg 2%
Protein 1.77g 2.69g 2%
Fats 1.04g 0.28g 1%
Monounsaturated fat 0.29g 0.088g 1%
Vitamin C 0.5mg 0mg 1%
Saturated fat 0.23g 0.077g 1%
Net carbs 4.26g 27.77g N/A
Cholesterol 1mg 0mg 0%
Calcium 14mg 10mg 0%
Sugar 0.05g N/A
Fiber 0.4g 0.4g 0%
Vitamin E 0.04mg 0%
Vitamin B2 0.018mg 0.013mg 0%
Choline 2.1mg 0%
Tryptophan 0.013mg 0.031mg 0%
Threonine 0.043mg 0.096mg 0%
Isoleucine 0.054mg 0.116mg 0%
Leucine 0.098mg 0.222mg 0%
Lysine 0.076mg 0.097mg 0%
Methionine 0.018mg 0.063mg 0%
Phenylalanine 0.064mg 0.144mg 0%
Valine 0.074mg 0.164mg 0%
Histidine 0.03mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more FatsFats +271.4%
Contains more WaterWater +33.4%
Contains more OtherOther +185.7%
Contains more ProteinProtein +52%
Contains more CarbsCarbs +504.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +229.5%
Contains more Poly. FatPolyunsaturated fat +505.3%
Contains less Sat. FatSaturated fat -66.5%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.