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  6. Vegetable vs. Arborio rice

Vegetable vs. Arborio rice — In-Depth Nutrition Comparison

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What are the differences between Vegetable and Arborio rice?

  • Vegetable is higher in Vitamin A RAE, and Vitamin B2, yet Arborio rice is higher in Selenium, Folate, Iron, and Vitamin B1.
  • Vegetable's daily need coverage for Vitamin A RAE is 24% more.
  • Vegetable has 25 times more Calcium than Arborio rice. While Vegetable has 25mg of Calcium, Arborio rice has only 1mg.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Rice, white, short-grain, enriched, cooked types in this article.

Infographic

Vegetable 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.
Vegetable
Vegetable
7
:
3
Arborio rice
Arborio rice
Contains more Calcium +2400%
Contains more Magnesium +175%
Contains more Phosphorus +54.5%
Contains more Potassium +550%
Contains more Zinc +22.5%
Contains more Copper +15.3%
Contains more Iron +78%
Contains less Sodium -100%
Contains more Selenium +2400%
Equal in Manganese - 0.357
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
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 +2400%
Contains more Magnesium +175%
Contains more Phosphorus +54.5%
Contains more Potassium +550%
Contains more Zinc +22.5%
Contains more Copper +15.3%
Contains more Iron +78%
Contains less Sodium -100%
Contains more Selenium +2400%
Equal in Manganese - 0.357

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.
Vegetable
Vegetable
6
:
4
Arborio rice
Arborio rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +650%
Contains more Vitamin B6 +25.4%
Contains more Vitamin B1 +131%
Contains more Vitamin B3 +75.4%
Contains more Vitamin B5 +162.9%
Contains more Folate +210.5%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 +650%
Contains more Vitamin B6 +25.4%
Contains more Vitamin B1 +131%
Contains more Vitamin B3 +75.4%
Contains more Vitamin B5 +162.9%
Contains more Folate +210.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
3
:
2
Arborio rice
Arborio rice
Contains more Protein +21.2%
Contains more Water +21.5%
Contains more Other +252.6%
Contains more Fats +26.7%
Contains more Carbs +119.5%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 Water +21.5%
Contains more Other +252.6%
Contains more Fats +26.7%
Contains more Carbs +119.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
2
:
1
Arborio rice
Arborio rice
Contains less Saturated Fat -39.2%
Contains more Polyunsaturated fat +44%
Contains more Monounsaturated Fat +480%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -39.2%
Contains more Polyunsaturated fat +44%
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.
Vegetable Arborio rice
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vegetable Arborio rice Opinion
Net carbs 8.69g 28.73g Arborio rice
Protein 2.86g 2.36g Vegetable
Fats 0.15g 0.19g Arborio rice
Carbs 13.09g 28.73g Arborio rice
Calories 65kcal 130kcal Arborio rice
Sugar 3.12g Arborio rice
Fiber 4.4g Vegetable
Calcium 25mg 1mg Vegetable
Iron 0.82mg 1.46mg Arborio rice
Magnesium 22mg 8mg Vegetable
Phosphorus 51mg 33mg Vegetable
Potassium 169mg 26mg Vegetable
Sodium 35mg 0mg Arborio rice
Zinc 0.49mg 0.4mg Vegetable
Copper 0.083mg 0.072mg Vegetable
Manganese 0.379mg 0.357mg Vegetable
Selenium 0.3µg 7.5µg Arborio rice
Vitamin A 4277IU 0IU Vegetable
Vitamin A RAE 214µg 0µg Vegetable
Vitamin E 0.38mg Vegetable
Vitamin C 3.2mg 0mg Vegetable
Vitamin B1 0.071mg 0.164mg Arborio rice
Vitamin B2 0.12mg 0.016mg Vegetable
Vitamin B3 0.851mg 1.493mg Arborio rice
Vitamin B5 0.151mg 0.397mg Arborio rice
Vitamin B6 0.074mg 0.059mg Vegetable
Folate 19µg 59µg Arborio rice
Vitamin K 23.5µg Vegetable
Tryptophan 0.029mg 0.027mg Vegetable
Threonine 0.115mg 0.084mg Vegetable
Isoleucine 0.139mg 0.102mg Vegetable
Leucine 0.19mg 0.195mg Arborio rice
Lysine 0.17mg 0.085mg Vegetable
Methionine 0.034mg 0.056mg Arborio rice
Phenylalanine 0.12mg 0.126mg Arborio rice
Valine 0.149mg 0.144mg Vegetable
Histidine 0.073mg 0.056mg Vegetable
Saturated Fat 0.031g 0.051g Vegetable
Monounsaturated Fat 0.01g 0.058g Arborio rice
Polyunsaturated fat 0.072g 0.05g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Vegetable
13%
Arborio rice
Minerals Daily Need Coverage Score
19%
Vegetable
20%
Arborio rice

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 3)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.5)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 35mg)
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

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.