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Star anise vs. Arborio rice — In-Depth Nutrition Comparison

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A recap on differences between star anise and arborio rice

  • Arborio rice has less iron, copper, manganese, calcium, phosphorus, vitamin B6, zinc, potassium, magnesium, and vitamin C.
  • Star anise covers your daily iron needs 444% more than arborio rice.
  • The glycemic index of star anise is higher.

Food varieties used in this article are Spices, anise seed and Rice, white, short-grain, enriched, cooked.

Infographic

Star anise 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +2025%
Contains more CalciumCalcium +64500%
Contains more PotassiumPotassium +5442.3%
Contains more IronIron +2431.5%
Contains more CopperCopper +1163.9%
Contains more ZincZinc +1225%
Contains more PhosphorusPhosphorus +1233.3%
Contains more ManganeseManganese +544.3%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +50%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +107.3%
Contains more Vitamin B2Vitamin B2 +1712.5%
Contains more Vitamin B3Vitamin B3 +105%
Contains more Vitamin B5Vitamin B5 +100.8%
Contains more Vitamin B6Vitamin B6 +1001.7%
Contains more FolateFolate +490%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 g
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 ProteinProtein +645.8%
Contains more FatsFats +8268.4%
Contains more CarbsCarbs +74.1%
Contains more OtherOther +3552.6%
Contains more WaterWater +618.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +16762.1%
Contains more Poly. FatPolyunsaturated fat +6200%
Contains less Sat. FatSaturated fat -91.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Star anise Arborio rice DV% diff.
Iron 36.96mg 1.46mg 444%
Copper 0.91mg 0.072mg 93%
Manganese 2.3mg 0.357mg 84%
Calcium 646mg 1mg 65%
Fiber 14.6g 58%
Phosphorus 440mg 33mg 58%
Vitamin B6 0.65mg 0.059mg 45%
Zinc 5.3mg 0.4mg 45%
Potassium 1441mg 26mg 42%
Magnesium 170mg 8mg 39%
Protein 17.6g 2.36g 30%
Monounsaturated fat 9.78g 0.058g 24%
Fats 15.9g 0.19g 24%
Vitamin C 21mg 0mg 23%
Vitamin B2 0.29mg 0.016mg 21%
Polyunsaturated fat 3.15g 0.05g 21%
Vitamin B1 0.34mg 0.164mg 15%
Folate 10µg 59µg 12%
Vitamin B3 3.06mg 1.493mg 10%
Calories 337kcal 130kcal 10%
Vitamin B5 0.797mg 0.397mg 8%
Carbs 50.02g 28.73g 7%
Selenium 5µg 7.5µg 5%
Vitamin A 16µg 0µg 2%
Saturated fat 0.586g 0.051g 2%
Sodium 16mg 0mg 1%
Net carbs 35.42g 28.73g N/A
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.102mg 0%
Leucine 0.195mg 0%
Lysine 0.085mg 0%
Methionine 0.056mg 0%
Phenylalanine 0.126mg 0%
Valine 0.144mg 0%
Histidine 0.056mg 0%

Which food is preferable for your diet?

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

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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
38%
Star anise
12%
Arborio rice
Minerals Daily Need Coverage Score
279%
Star anise
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Star anise
Star anise is relatively richer in minerals
Which food is richer in vitamins?
Star anise
Star anise is relatively richer in vitamins
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 - 0.535g)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 20)
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)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.