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  6. White bread vs. Arborio rice

White bread vs. Arborio rice — In-Depth Nutrition Comparison

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Important differences between white bread and arborio rice

  • Arborio rice has less vitamin B1, iron, selenium, vitamin B3, vitamin B2, calcium, folate, phosphorus, and manganese.
  • White bread's daily need coverage for vitamin B1 is 31% more.

The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Rice, white, short-grain, enriched, cooked.

Infographic

White bread 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" 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +187.5%
Contains more CalciumCalcium +14300%
Contains more PotassiumPotassium +384.6%
Contains more IronIron +147.3%
Contains more CopperCopper +40.3%
Contains more ZincZinc +85%
Contains more PhosphorusPhosphorus +197%
Contains more ManganeseManganese +50.1%
Contains more SeleniumSelenium +193.3%
Contains less SodiumSodium -100%

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B2Vitamin B2 +1418.8%
Contains more Vitamin B3Vitamin B3 +220.2%
Contains more Vitamin B5Vitamin B5 +35%
Contains more Vitamin B6Vitamin B6 +47.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +88.1%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Arborio rice DV% diff.
Vitamin B1 0.533mg 0.164mg 31%
Iron 3.61mg 1.46mg 27%
Selenium 22µg 7.5µg 26%
Vitamin B3 4.78mg 1.493mg 21%
Sodium 490mg 0mg 21%
Vitamin B2 0.243mg 0.016mg 17%
Starch 37.17g 15%
Calcium 144mg 1mg 14%
Protein 8.85g 2.36g 13%
Folate 111µg 59µg 13%
Fiber 2.7g 11%
Polyunsaturated fat 1.602g 0.05g 10%
Phosphorus 98mg 33mg 9%
Manganese 0.536mg 0.357mg 8%
Carbs 49.42g 28.73g 7%
Calories 266kcal 130kcal 7%
Fats 3.33g 0.19g 5%
Magnesium 23mg 8mg 4%
Choline 14.6mg 3%
Saturated fat 0.698g 0.051g 3%
Fructose 2.43g 3%
Vitamin B5 0.536mg 0.397mg 3%
Zinc 0.74mg 0.4mg 3%
Copper 0.101mg 0.072mg 3%
Potassium 126mg 26mg 3%
Vitamin B6 0.087mg 0.059mg 2%
Vitamin E 0.22mg 1%
Monounsaturated fat 0.599g 0.058g 1%
Net carbs 46.72g 28.73g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g 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%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +275%
Contains more FatsFats +1652.6%
Contains more CarbsCarbs +72%
Contains more OtherOther +942.1%
Contains more WaterWater +88.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +932.8%
Contains more Poly. FatPolyunsaturated fat +3104%
Contains less Sat. FatSaturated fat -92.7%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.