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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.

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Brown rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +200%
Contains more Potassium +230.8%
Contains more Magnesium +387.5%
Contains more Copper +47.2%
Contains more Zinc +77.5%
Contains more Phosphorus +212.1%
Contains more Iron +160.7%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Calcium +200%
Contains more Potassium +230.8%
Contains more Magnesium +387.5%
Contains more Copper +47.2%
Contains more Zinc +77.5%
Contains more Phosphorus +212.1%
Contains more Iron +160.7%
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 +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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
13
Arborio rice
Mineral Summary Score
20
Brown rice
14
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 food.
Protein
16%
Brown rice
14%
Arborio rice
Carbohydrates
26%
Brown rice
29%
Arborio rice
Fats
4%
Brown rice
1%
Arborio rice

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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 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)

All nutrients comparison - raw data values

Nutrient Brown rice Arborio rice Opinion
Calories 123 130 Arborio rice
Protein 2.74 2.36 Brown rice
Fats 0.97 0.19 Brown rice
Vitamin C 0 0
Carbs 25.58 28.73 Arborio rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 1.46 Arborio rice
Calcium 3 1 Brown rice
Potassium 86 26 Brown rice
Magnesium 39 8 Brown rice
Sugar 0.24 Arborio rice
Fiber 1.6 Brown rice
Copper 0.106 0.072 Brown rice
Zinc 0.71 0.4 Brown rice
Starch 24.79 Brown rice
Phosphorus 103 33 Brown rice
Sodium 4 0 Arborio rice
Vitamin A 0 0
Vitamin E 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.178 0.164 Brown rice
Vitamin B2 0.069 0.016 Brown rice
Vitamin B3 2.561 1.493 Brown rice
Vitamin B5 0.38 0.397 Arborio rice
Vitamin B6 0.123 0.059 Brown rice
Vitamin B12 0 0
Vitamin K 0.2 Brown rice
Folate 9 59 Arborio rice
Trans Fat 0 Arborio rice
Saturated Fat 0.26 0.051 Arborio rice
Monounsaturated Fat 0.369 0.058 Brown rice
Polyunsaturated fat 0.366 0.05 Brown rice
Tryptophan 0.033 0.027 Brown rice
Threonine 0.095 0.084 Brown rice
Isoleucine 0.109 0.102 Brown rice
Leucine 0.214 0.195 Brown rice
Lysine 0.099 0.085 Brown rice
Methionine 0.058 0.056 Brown rice
Phenylalanine 0.133 0.126 Brown rice
Valine 0.151 0.144 Brown rice
Histidine 0.066 0.056 Brown rice
Fructose 0 Brown rice

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.