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Porridge vs Arborio rice - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +156.2%
Contains more Calcium +8600%
Contains more Potassium +62.5%
Contains more Magnesium +60%
Contains more Copper +80%
Contains more Zinc +207.7%
Contains more Phosphorus +120%
Contains less Sodium -100%
Contains more Iron +156.2%
Contains more Calcium +8600%
Contains more Potassium +62.5%
Contains more Magnesium +60%
Contains more Copper +80%
Contains more Zinc +207.7%
Contains more Phosphorus +120%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +56.3%
Contains more Vitamin B1 +198.2%
Contains more Vitamin B3 +187.1%
Contains more Vitamin B5 +459.2%
Contains more Vitamin B6 +353.8%
Contains more Folic acid (B9) +612.5%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B1 +198.2%
Contains more Vitamin B3 +187.1%
Contains more Vitamin B5 +459.2%
Contains more Vitamin B6 +353.8%
Contains more Folic acid (B9) +612.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Porridge
10
Arborio rice
Mineral Summary Score
13
Porridge
8
Arborio rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Porridge
14%
Arborio rice
Carbohydrates
11%
Porridge
29%
Arborio rice
Fats
1%
Porridge
1%
Arborio rice

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Arborio rice
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Porridge Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1)
Which food contains less Sugars?
Arborio rice
Arborio rice contains less Sugars (difference - 0.03g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Porridge Arborio rice Opinion
Calories 50 130 Arborio rice
Protein 1.44 2.36 Arborio rice
Fats 0.21 0.19 Porridge
Vitamin C 0 0
Carbs 10.52 28.73 Arborio rice
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 1.46 Porridge
Calcium 87 1 Porridge
Potassium 16 26 Arborio rice
Magnesium 5 8 Arborio rice
Sugars 0.03 Porridge
Fiber 0.5 Porridge
Copper 0.04 0.072 Arborio rice
Zinc 0.13 0.4 Arborio rice
Starch
Phosphorus 15 33 Arborio rice
Sodium 6 0 Arborio rice
Vitamin A 0 0
Vitamin E 0.02 Porridge
Vitamin D 0 0
Vitamin B1 0.055 0.164 Arborio rice
Vitamin B2 0.025 0.016 Porridge
Vitamin B3 0.52 1.493 Arborio rice
Vitamin B5 0.071 0.397 Arborio rice
Vitamin B6 0.013 0.059 Arborio rice
Vitamin B12 0 0
Vitamin K 0.1 Porridge
Folic acid (B9) 8 57 Arborio rice
Trans Fat
Saturated Fat 0.033 0.051 Porridge
Monounsaturated Fat 0.028 0.058 Arborio rice
Polyunsaturated fat 0.114 0.05 Porridge
Tryptophan 0.02 0.027 Arborio rice
Threonine 0.045 0.084 Arborio rice
Isoleucine 0.063 0.102 Arborio rice
Leucine 0.11 0.195 Arborio rice
Lysine 0.037 0.085 Arborio rice
Methionine 0.027 0.056 Arborio rice
Phenylalanine 0.078 0.126 Arborio rice
Valine 0.07 0.144 Arborio rice
Histidine 0.033 0.056 Arborio rice
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.