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  6. Yogurt vs. Arborio rice

Yogurt vs. Arborio rice — In-Depth Nutrition Comparison

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How are yogurt and arborio rice different?

  • Yogurt is higher in vitamin B12, vitamin B2, phosphorus, and calcium; however, arborio rice is richer in iron, manganese, folate, vitamin B1, vitamin B3, and copper.
  • Daily need coverage for vitamin B12 for yogurt is 31% higher.
  • Yogurt contains 110 times more calcium than arborio rice. While yogurt contains 110mg of calcium, arborio rice contains only 1mg.
  • Yogurt has a lower glycemic index (19) than arborio rice (69).

Yogurt, Greek, plain, nonfat and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

Yogurt 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.
Yogurt
Yogurt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 +37.5%
Contains more CalciumCalcium +10900%
Contains more PotassiumPotassium +442.3%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +309.1%
Contains more SeleniumSelenium +29.3%
Contains more IronIron +1985.7%
Contains more CopperCopper +323.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3866.7%

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.
Yogurt
Yogurt
5
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1637.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +613%
Contains more Vitamin B3Vitamin B3 +617.8%
Contains more Vitamin B5Vitamin B5 +19.9%
Contains more FolateFolate +742.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.059mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Yogurt Arborio rice DV% diff.
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.278mg 0.016mg 20%
Iron 0.07mg 1.46mg 17%
Protein 10.19g 2.36g 16%
Phosphorus 135mg 33mg 15%
Manganese 0.009mg 0.357mg 15%
Folate 7µg 59µg 13%
Vitamin B1 0.023mg 0.164mg 12%
Calcium 110mg 1mg 11%
Vitamin B3 0.208mg 1.493mg 8%
Carbs 3.6g 28.73g 8%
Copper 0.017mg 0.072mg 6%
Selenium 9.7µg 7.5µg 4%
Calories 59kcal 130kcal 4%
Potassium 141mg 26mg 3%
Choline 15.1mg 3%
Sodium 36mg 0mg 2%
Cholesterol 5mg 0mg 2%
Zinc 0.52mg 0.4mg 1%
Magnesium 11mg 8mg 1%
Vitamin B5 0.331mg 0.397mg 1%
Fats 0.39g 0.19g 0%
Net carbs 3.6g 28.73g N/A
Sugar 3.24g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.01mg 0%
Vitamin B6 0.063mg 0.059mg 0%
Trans fat 0.006g N/A
Saturated fat 0.117g 0.051g 0%
Monounsaturated fat 0.053g 0.058g 0%
Polyunsaturated fat 0.012g 0.05g 0%
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 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
4
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +331.8%
Contains more FatsFats +105.3%
Contains more WaterWater +24.2%
Contains more OtherOther +278.9%
Contains more CarbsCarbs +698.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
0
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 less Sat. FatSaturated fat -56.4%
Contains more Poly. FatPolyunsaturated fat +316.7%
~equal in Monounsaturated fat ~0.058g

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.