Wild rice vs. Arborio rice — In-Depth Nutrition Comparison

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Important differences between wild rice and arborio rice

Wild rice has more zinc, phosphorus, vitamin B6, magnesium, vitamin B2, and copper; however, arborio rice has more selenium, iron, vitamin B1, and folate.
Arborio rice's daily need coverage for selenium is 12% more.
Wild rice has 5 times more vitamin B2 than arborio rice. Wild rice has 0.087mg of vitamin B2, while arborio rice has 0.016mg.
Arborio rice has a higher glycemic index than wild rice.

The food varieties used in the comparison are Wild rice, cooked and Rice, white, short-grain, enriched, cooked.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Wild rice

Arborio rice

Contains more MagnesiumMagnesium	+300%
Contains more CalciumCalcium	+200%
Contains more PotassiumPotassium	+288.5%
Contains more CopperCopper	+68.1%
Contains more ZincZinc	+235%
Contains more PhosphorusPhosphorus	+148.5%

Contains more IronIron	+143.3%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+26.6%
Contains more SeleniumSelenium	+837.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Wild rice

Arborio rice

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+443.8%
Contains more Vitamin B6Vitamin B6	+128.8%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+215.4%
Contains more Vitamin B3Vitamin B3	+16%
Contains more Vitamin B5Vitamin B5	+157.8%
Contains more FolateFolate	+126.9%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	0.8µg	7.5µg	12%
Iron	0.6mg	1.46mg	11%
Zinc	1.34mg	0.4mg	9%
Vitamin B1	0.052mg	0.164mg	9%
Folate	26µg	59µg	8%
Fiber	1.8g		7%
Phosphorus	82mg	33mg	7%
Magnesium	32mg	8mg	6%
Vitamin B6	0.135mg	0.059mg	6%
Copper	0.121mg	0.072mg	5%
Vitamin B2	0.087mg	0.016mg	5%
Vitamin B5	0.154mg	0.397mg	5%
Protein	3.99g	2.36g	3%
Manganese	0.282mg	0.357mg	3%
Carbs	21.34g	28.73g	2%
Potassium	101mg	26mg	2%
Vitamin E	0.24mg		2%
Choline	10.2mg		2%
Calories	101kcal	130kcal	1%
Vitamin B3	1.287mg	1.493mg	1%
Polyunsaturated fat	0.213g	0.05g	1%
Protein per 100 calories	4g	1.8g	N/A
Calories per 10 g protein	253kcal	551kcal	N/A
Weight per 100 calories	99g	77g	N/A
Fats	0.34g	0.19g	0%
Net carbs	19.54g	28.73g	N/A
Calcium	3mg	1mg	0%
Sugar	0.73g		N/A
Sodium	3mg	0mg	0%
Vitamin K	0.5µg		0%
Saturated fat	0.049g	0.051g	0%
Monounsaturated fat	0.05g	0.058g	0%
Tryptophan	0.049mg	0.027mg	0%
Threonine	0.127mg	0.084mg	0%
Isoleucine	0.167mg	0.102mg	0%
Leucine	0.276mg	0.195mg	0%
Lysine	0.17mg	0.085mg	0%
Methionine	0.119mg	0.056mg	0%
Phenylalanine	0.195mg	0.126mg	0%
Valine	0.232mg	0.144mg	0%
Histidine	0.104mg	0.056mg	0%
Fructose	0.2g		0%