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  6. Hazelnut vs. Arborio rice

Hazelnut vs. Arborio rice — In-Depth Nutrition Comparison

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Summary of differences between hazelnut and arborio rice

  • The amount of manganese, copper, iron, vitamin B1, vitamin B6, magnesium, phosphorus, potassium, and zinc in hazelnut is higher than in arborio rice.
  • Hazelnut covers your daily need for manganese, 253% more than arborio rice.
  • Hazelnut contains 88 times more saturated fat than arborio rice. While hazelnut contains 4.464g of saturated fat, arborio rice contains only 0.051g.
  • Hazelnut has a lower glycemic index. The glycemic index of hazelnut is 15, while the glycemic index of arborio rice is 69.

These are the specific foods used in this comparison Nuts, hazelnuts or filberts and Rice, white, short-grain, enriched, cooked.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +1937.5%
Contains more CalciumCalcium +11300%
Contains more PotassiumPotassium +2515.4%
Contains more IronIron +221.9%
Contains more CopperCopper +2295.8%
Contains more ZincZinc +512.5%
Contains more PhosphorusPhosphorus +778.8%
Contains more ManganeseManganese +1629.7%
Contains more SeleniumSelenium +212.5%
~equal in Sodium ~0mg

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 +292.1%
Contains more Vitamin B2Vitamin B2 +606.3%
Contains more Vitamin B3Vitamin B3 +20.6%
Contains more Vitamin B5Vitamin B5 +131.2%
Contains more Vitamin B6Vitamin B6 +854.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +91.5%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hazelnut Arborio rice DV% diff.
Manganese 6.175mg 0.357mg 253%
Copper 1.725mg 0.072mg 184%
Monounsaturated fat 45.652g 0.058g 114%
Vitamin E 15.03mg 100%
Fats 60.75g 0.19g 93%
Polyunsaturated fat 7.92g 0.05g 52%
Iron 4.7mg 1.46mg 41%
Vitamin B1 0.643mg 0.164mg 40%
Vitamin B6 0.563mg 0.059mg 39%
Fiber 9.7g 39%
Phosphorus 290mg 33mg 37%
Magnesium 163mg 8mg 37%
Protein 14.95g 2.36g 25%
Calories 628kcal 130kcal 25%
Saturated fat 4.464g 0.051g 20%
Potassium 680mg 26mg 19%
Zinc 2.45mg 0.4mg 19%
Folate 113µg 59µg 14%
Vitamin K 14.2µg 12%
Calcium 114mg 1mg 11%
Vitamin B5 0.918mg 0.397mg 10%
Selenium 2.4µg 7.5µg 9%
Choline 45.6mg 8%
Vitamin C 6.3mg 0mg 7%
Vitamin B2 0.113mg 0.016mg 7%
Carbs 16.7g 28.73g 4%
Vitamin B3 1.8mg 1.493mg 2%
Net carbs 7g 28.73g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.193mg 0.027mg 0%
Threonine 0.497mg 0.084mg 0%
Isoleucine 0.545mg 0.102mg 0%
Leucine 1.063mg 0.195mg 0%
Lysine 0.42mg 0.085mg 0%
Methionine 0.221mg 0.056mg 0%
Phenylalanine 0.663mg 0.126mg 0%
Valine 0.701mg 0.144mg 0%
Histidine 0.432mg 0.056mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +533.5%
Contains more FatsFats +31873.7%
Contains more OtherOther +1105.3%
Contains more CarbsCarbs +72%
Contains more WaterWater +1190.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +78610.3%
Contains more Poly. FatPolyunsaturated fat +15740%
Contains less Sat. FatSaturated fat -98.9%

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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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.