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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" chart 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 Iron +160.7%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
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 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 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

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

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 g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g g Arborio rice
Fiber 1.6g g 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
Vitamin A 0IU 0IU
Vitamin E 0.17mg mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 B12 0µg 0µg
Vitamin K 0.2µg µg 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
Cholesterol 0mg 0mg
Trans Fat 0g g Arborio 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

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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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

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

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.