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  6. Rice vs. Saffron

Rice vs. Saffron — In-Depth Nutrition Comparison

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Important differences between rice and saffron

  • Rice has less manganese, iron, vitamin C, vitamin B6, magnesium, potassium, phosphorus, copper, vitamin B2, and fiber.
  • Saffron's daily need coverage for manganese is 1215% more.

The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and Spices, saffron.

Infographic

Rice vs Saffron 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.
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +33.9%
Contains more MagnesiumMagnesium +2100%
Contains more CalciumCalcium +1010%
Contains more PotassiumPotassium +4825.7%
Contains more IronIron +825%
Contains more CopperCopper +375.4%
Contains more ZincZinc +122.4%
Contains more PhosphorusPhosphorus +486%
Contains more ManganeseManganese +5918.6%

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.
Rice
Rice
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 269% 0% 9% 0% 29% 62% 27% 0% 233% 0% 0% 70%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +41.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1953.8%
Contains more Vitamin B6Vitamin B6 +986%
Contains more FolateFolate +60.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.46mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Saffron DV% diff.
Manganese 0.472mg 28.408mg 1215%
Iron 1.2mg 11.1mg 124%
Vitamin C 0mg 80.8mg 90%
Vitamin B6 0.093mg 1.01mg 71%
Magnesium 12mg 264mg 60%
Potassium 35mg 1724mg 50%
Phosphorus 43mg 252mg 30%
Copper 0.069mg 0.328mg 29%
Vitamin B2 0.013mg 0.267mg 20%
Protein 2.69g 11.43g 17%
Fiber 0.4g 3.9g 14%
Polyunsaturated fat 0.076g 2.067g 13%
Carbs 28.17g 65.37g 12%
Calcium 10mg 111mg 10%
Calories 130kcal 310kcal 9%
Fats 0.28g 5.85g 9%
Folate 58µg 93µg 9%
Vitamin B5 0.39mg 8%
Saturated fat 0.077g 1.586g 7%
Sodium 1mg 148mg 6%
Zinc 0.49mg 1.09mg 5%
Vitamin B1 0.163mg 0.115mg 4%
Vitamin A 0µg 27µg 3%
Selenium 7.5µg 5.6µg 3%
Monounsaturated fat 0.088g 0.429g 1%
Protein per 100 calories 2.1g 3.7g N/A
Calories per 10 g protein 483kcal 271kcal N/A
Weight per 100 calories 77g 32g N/A
Unsaturated / Saturated Fat ratio 2.1 1.6 N/A
Net carbs 27.77g 61.47g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Vitamin B3 1.476mg 1.46mg 0%
Choline 2.1mg 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 0%
Omega-3 - DPA 0g 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more WaterWater +475.1%
Contains more ProteinProtein +324.9%
Contains more FatsFats +1989.3%
Contains more CarbsCarbs +132.1%
Contains more OtherOther +1197.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +387.5%
Contains more Poly. FatPolyunsaturated fat +2619.7%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.