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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, Zinc, and Vitamin B1 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.

Infographic

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

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 Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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
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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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.