Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Arborio rice

Spinach raw vs. Arborio rice — In-Depth Nutrition Comparison

Compare

Significant differences between Spinach raw and Arborio rice

  • Spinach raw has more Vitamin A RAE, Folate, Vitamin C, Manganese, Magnesium, Potassium, Iron, Vitamin B2, and Vitamin B6, however, Arborio rice is richer in Selenium.
  • Spinach raw covers your daily Vitamin A RAE needs 52% more than Arborio rice.

Specific food types used in this comparison are Spinach, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Spinach raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spinach raw
Spinach raw
8
:
2
Arborio rice
Arborio rice
Contains more Calcium +9800%
Contains more Iron +85.6%
Contains more Magnesium +887.5%
Contains more Phosphorus +48.5%
Contains more Potassium +2046.2%
Contains more Zinc +32.5%
Contains more Copper +80.6%
Contains more Manganese +151.3%
Contains less Sodium -100%
Contains more Selenium +650%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +9800%
Contains more Iron +85.6%
Contains more Magnesium +887.5%
Contains more Phosphorus +48.5%
Contains more Potassium +2046.2%
Contains more Zinc +32.5%
Contains more Copper +80.6%
Contains more Manganese +151.3%
Contains less Sodium -100%
Contains more Selenium +650%

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.
Spinach raw
Spinach raw
7
:
3
Arborio rice
Arborio rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1081.3%
Contains more Vitamin B6 +230.5%
Contains more Folate +228.8%
Contains more Vitamin B1 +110.3%
Contains more Vitamin B3 +106.2%
Contains more Vitamin B5 +510.8%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Arborio rice
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 B2 +1081.3%
Contains more Vitamin B6 +230.5%
Contains more Folate +228.8%
Contains more Vitamin B1 +110.3%
Contains more Vitamin B3 +106.2%
Contains more Vitamin B5 +510.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
4
:
1
Arborio rice
Arborio rice
Contains more Protein +21.2%
Contains more Fats +105.3%
Contains more Water +33.4%
Contains more Other +805.3%
Contains more Carbs +691.5%
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +21.2%
Contains more Fats +105.3%
Contains more Water +33.4%
Contains more Other +805.3%
Contains more Carbs +691.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Arborio rice
Arborio rice
Contains more Polyunsaturated fat +230%
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +480%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +230%
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +480%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Arborio rice
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Arborio rice Opinion
Net carbs 1.43g 28.73g Arborio rice
Protein 2.86g 2.36g Spinach raw
Fats 0.39g 0.19g Spinach raw
Carbs 3.63g 28.73g Arborio rice
Calories 23kcal 130kcal Arborio rice
Fructose 0.15g Spinach raw
Sugar 0.42g Arborio rice
Fiber 2.2g Spinach raw
Calcium 99mg 1mg Spinach raw
Iron 2.71mg 1.46mg Spinach raw
Magnesium 79mg 8mg Spinach raw
Phosphorus 49mg 33mg Spinach raw
Potassium 558mg 26mg Spinach raw
Sodium 79mg 0mg Arborio rice
Zinc 0.53mg 0.4mg Spinach raw
Copper 0.13mg 0.072mg Spinach raw
Manganese 0.897mg 0.357mg Spinach raw
Selenium 1µg 7.5µg Arborio rice
Vitamin A 9377IU 0IU Spinach raw
Vitamin A RAE 469µg 0µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 28.1mg 0mg Spinach raw
Vitamin B1 0.078mg 0.164mg Arborio rice
Vitamin B2 0.189mg 0.016mg Spinach raw
Vitamin B3 0.724mg 1.493mg Arborio rice
Vitamin B5 0.065mg 0.397mg Arborio rice
Vitamin B6 0.195mg 0.059mg Spinach raw
Folate 194µg 59µg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg 0.027mg Spinach raw
Threonine 0.122mg 0.084mg Spinach raw
Isoleucine 0.147mg 0.102mg Spinach raw
Leucine 0.223mg 0.195mg Spinach raw
Lysine 0.174mg 0.085mg Spinach raw
Methionine 0.053mg 0.056mg Arborio rice
Phenylalanine 0.129mg 0.126mg Spinach raw
Valine 0.161mg 0.144mg Spinach raw
Histidine 0.064mg 0.056mg Spinach raw
Saturated Fat 0.063g 0.051g Arborio rice
Monounsaturated Fat 0.01g 0.058g Arborio rice
Polyunsaturated fat 0.165g 0.05g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
181%
Spinach raw
13%
Arborio rice
Minerals Daily Need Coverage Score
45%
Spinach raw
20%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 37)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 79mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.012g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.