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Brown rice vs. Arborio rice — In-Depth Nutrition Comparison

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Significant differences between Brown rice and Arborio rice

  • Brown rice has more Manganese, Phosphorus, Magnesium, and Vitamin B3, however, Arborio rice is richer in Folate, and Iron.
  • Brown rice covers your daily Manganese needs 27% more than Arborio rice.
  • Arborio rice has 5 times less Magnesium than Brown rice. Brown rice has 39mg of Magnesium, while Arborio rice has 8mg.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Rice, white, short-grain, enriched, cooked.

Infographic

Brown rice 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.
Contains more Calcium +200%
Contains more Magnesium +387.5%
Contains more Phosphorus +212.1%
Contains more Potassium +230.8%
Contains more Zinc +77.5%
Contains more Copper +47.2%
Contains more Manganese +172.8%
Contains more Iron +160.7%
Contains less Sodium -100%
Contains more Selenium +29.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +200%
Contains more Magnesium +387.5%
Contains more Phosphorus +212.1%
Contains more Potassium +230.8%
Contains more Zinc +77.5%
Contains more Copper +47.2%
Contains more Manganese +172.8%
Contains more Iron +160.7%
Contains less Sodium -100%
Contains more Selenium +29.3%

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.
:
Contains more Vitamin B2 +331.3%
Contains more Vitamin B3 +71.5%
Contains more Vitamin B6 +108.5%
Contains more Folate +555.6%
Equal in Vitamin B1 - 0.164
Equal in Vitamin B5 - 0.397
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin B2 +331.3%
Contains more Vitamin B3 +71.5%
Contains more Vitamin B6 +108.5%
Contains more Folate +555.6%
Equal in Vitamin B1 - 0.164
Equal in Vitamin B5 - 0.397

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +16.1%
Contains more Fats +410.5%
Contains more Other +131.6%
Contains more Carbs +12.3%
Equal in Water - 68.53
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 Protein +16.1%
Contains more Fats +410.5%
Contains more Other +131.6%
Contains more Carbs +12.3%
Equal in Water - 68.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +536.2%
Contains more Polyunsaturated fat +632%
Contains less Saturated Fat -80.4%
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +536.2%
Contains more Polyunsaturated fat +632%
Contains less Saturated Fat -80.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Arborio rice
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brown rice Arborio rice Opinion
Net carbs 23.98g 28.73g Arborio rice
Protein 2.74g 2.36g Brown rice
Fats 0.97g 0.19g Brown rice
Carbs 25.58g 28.73g Arborio rice
Calories 123kcal 130kcal Arborio rice
Starch 24.79g Brown rice
Sugar 0.24g Arborio rice
Fiber 1.6g Brown rice
Calcium 3mg 1mg Brown rice
Iron 0.56mg 1.46mg Arborio rice
Magnesium 39mg 8mg Brown rice
Phosphorus 103mg 33mg Brown rice
Potassium 86mg 26mg Brown rice
Sodium 4mg 0mg Arborio rice
Zinc 0.71mg 0.4mg Brown rice
Copper 0.106mg 0.072mg Brown rice
Manganese 0.974mg 0.357mg Brown rice
Selenium 5.8µg 7.5µg Arborio rice
Vitamin E 0.17mg Brown rice
Vitamin B1 0.178mg 0.164mg Brown rice
Vitamin B2 0.069mg 0.016mg Brown rice
Vitamin B3 2.561mg 1.493mg Brown rice
Vitamin B5 0.38mg 0.397mg Arborio rice
Vitamin B6 0.123mg 0.059mg Brown rice
Folate 9µg 59µg Arborio rice
Vitamin K 0.2µg Brown rice
Tryptophan 0.033mg 0.027mg Brown rice
Threonine 0.095mg 0.084mg Brown rice
Isoleucine 0.109mg 0.102mg Brown rice
Leucine 0.214mg 0.195mg Brown rice
Lysine 0.099mg 0.085mg Brown rice
Methionine 0.058mg 0.056mg Brown rice
Phenylalanine 0.133mg 0.126mg Brown rice
Valine 0.151mg 0.144mg Brown rice
Histidine 0.066mg 0.056mg Brown rice
Saturated Fat 0.26g 0.051g Arborio rice
Monounsaturated Fat 0.369g 0.058g Brown rice
Polyunsaturated fat 0.366g 0.05g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Brown rice
13%
Arborio rice
Minerals Daily Need Coverage Score
32%
Brown rice
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.209g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.