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Seed vs Arborio rice - In-Depth Nutrition Comparison

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How are Seed and Arborio rice different?

  • Seed has more Phosphorus, Manganese, Copper, Selenium, Iron, Magnesium, Calcium, Vitamin B3, Vitamin B1, and Zinc than Arborio rice.
  • Daily need coverage for Phosphorus from Seed is 118% higher.
  • Seed contains 631 times more Calcium than Arborio rice. While Seed contains 631mg of Calcium, Arborio rice contains only 1mg.

Seeds, chia seeds, dried and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

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Seed 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
Seed
7
:
Contains more Iron +428.8%
Contains more Calcium +63000%
Contains more Potassium +1465.4%
Contains more Magnesium +4087.5%
Contains more Copper +1183.3%
Contains more Zinc +1045%
Contains more Phosphorus +2506.1%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +428.8%
Contains more Calcium +63000%
Contains more Potassium +1465.4%
Contains more Magnesium +4087.5%
Contains more Copper +1183.3%
Contains more Zinc +1045%
Contains more Phosphorus +2506.1%
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
Seed
6
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +278%
Contains more Vitamin B2 +962.5%
Contains more Vitamin B3 +491.4%
Contains more Folate +20.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +278%
Contains more Vitamin B2 +962.5%
Contains more Vitamin B3 +491.4%
Contains more Folate +20.4%

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
35
Seed
13
Arborio rice
Mineral Summary Score
195
Seed
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
99%
Seed
14%
Arborio rice
Carbohydrates
42%
Seed
29%
Arborio rice
Fats
142%
Seed
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.
Seed Arborio rice
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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 glycemic index?
Seed
Seed is lower in glycemic index (difference - 54)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 3.279g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Seed Arborio rice Opinion
Calories 486 130 Seed
Protein 16.54 2.36 Seed
Fats 30.74 0.19 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 28.73 Seed
Cholesterol 0 0
Vitamin D 0 Arborio rice
Iron 7.72 1.46 Seed
Calcium 631 1 Seed
Potassium 407 26 Seed
Magnesium 335 8 Seed
Sugar
Fiber 34.4 Seed
Copper 0.924 0.072 Seed
Zinc 4.58 0.4 Seed
Starch
Phosphorus 860 33 Seed
Sodium 16 0 Arborio rice
Vitamin A 54 0 Seed
Vitamin E 0.5 Seed
Vitamin D 0 Arborio rice
Vitamin B1 0.62 0.164 Seed
Vitamin B2 0.17 0.016 Seed
Vitamin B3 8.83 1.493 Seed
Vitamin B5 0.397 Arborio rice
Vitamin B6 0.059 Arborio rice
Vitamin B12 0 0
Vitamin K
Folate 49 59 Arborio rice
Trans Fat 0.14 Arborio rice
Saturated Fat 3.33 0.051 Arborio rice
Monounsaturated Fat 2.309 0.058 Seed
Polyunsaturated fat 23.665 0.05 Seed
Tryptophan 0.436 0.027 Seed
Threonine 0.709 0.084 Seed
Isoleucine 0.801 0.102 Seed
Leucine 1.371 0.195 Seed
Lysine 0.97 0.085 Seed
Methionine 0.588 0.056 Seed
Phenylalanine 1.016 0.126 Seed
Valine 0.95 0.144 Seed
Histidine 0.531 0.056 Seed
Fructose

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.