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  6. Olive vs. Arborio rice

Olive vs. Arborio rice — In-Depth Nutrition Comparison

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What are the main differences between olive and arborio rice?

  • Olive is richer in iron, copper, calcium, and vitamin A, yet arborio rice is richer in folate, manganese, vitamin B1, selenium, and vitamin B3.
  • Olive's daily need coverage for sodium is 32% higher.
  • Arborio rice contains less sodium.

We used Olives, ripe, canned (small-extra large) and Rice, white, short-grain, enriched, cooked types in this comparison.

Infographic

Olive vs Arborio 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.
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 CalciumCalcium +8700%
Contains more IronIron +126%
Contains more CopperCopper +248.6%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +225%
Contains more ZincZinc +81.8%
Contains more PhosphorusPhosphorus +1000%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1685%
Contains more SeleniumSelenium +733.3%

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.
Olive
Olive
5
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +5366.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +3935.1%
Contains more Vitamin B5Vitamin B5 +2546.7%
Contains more Vitamin B6Vitamin B6 +555.6%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Arborio rice DV% diff.
Sodium 735mg 0mg 32%
Iron 3.3mg 1.46mg 23%
Copper 0.251mg 0.072mg 20%
Monounsaturated fat 7.888g 0.058g 20%
Fats 10.68g 0.19g 16%
Folate 0µg 59µg 15%
Manganese 0.02mg 0.357mg 15%
Fiber 3.2g 13%
Vitamin B1 0.003mg 0.164mg 13%
Selenium 0.9µg 7.5µg 12%
Vitamin E 1.65mg 11%
Calcium 88mg 1mg 9%
Vitamin B3 0.037mg 1.493mg 9%
Vitamin B5 0.015mg 0.397mg 8%
Carbs 6.26g 28.73g 7%
Saturated fat 1.415g 0.051g 6%
Polyunsaturated fat 0.911g 0.05g 6%
Vitamin B6 0.009mg 0.059mg 4%
Phosphorus 3mg 33mg 4%
Protein 0.84g 2.36g 3%
Choline 10.3mg 2%
Zinc 0.22mg 0.4mg 2%
Vitamin A 20µg 0µg 2%
Calories 115kcal 130kcal 1%
Vitamin K 1.4µg 1%
Vitamin B2 0mg 0.016mg 1%
Potassium 8mg 26mg 1%
Magnesium 4mg 8mg 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 3.06g 28.73g N/A
Tryptophan 0.027mg 0%
Threonine 0.026mg 0.084mg 0%
Isoleucine 0.031mg 0.102mg 0%
Leucine 0.05mg 0.195mg 0%
Lysine 0.032mg 0.085mg 0%
Methionine 0.012mg 0.056mg 0%
Phenylalanine 0.029mg 0.126mg 0%
Valine 0.038mg 0.144mg 0%
Histidine 0.023mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 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 FatsFats +5521.1%
Contains more WaterWater +16.7%
Contains more OtherOther +1073.7%
Contains more ProteinProtein +181%
Contains more CarbsCarbs +358.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 +13500%
Contains more Poly. FatPolyunsaturated fat +1722%
Contains less Sat. FatSaturated fat -96.4%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.