Arroz blanco (cocido) vs Arroz integral (cocido): Nutritional Comparison
Data per 100g · Complete macro and micronutrient analysis
| Nutrient | Arroz blanco (cocido) | Arroz integral (cocido) | Difference |
|---|---|---|---|
| Calories | 130kcal7% DV | 123kcal6% DV | +7kcal |
| Protein | 2.7g5% DV | 2.7g5% DV | Equal |
| Carbohydrates | 28g9% DV | 26g9% DV | +2g |
| Fat | 0.3g0% DV | 1g2% DV | -0.7g |
| Fiber | 0.4g2% DV | 1.8g7% DV | -1.4g |
| Iron | 1.2mg7% DV | 0.4mg2% DV | +0.8mg |
| Calcium | 10mg1% DV | 10mg1% DV | Equal |
| Vitamin C | 0mg0% DV | 0mg0% DV | Equal |
| Potassium | 35mg1% DV | 79mg2% DV | -44mg |
| Magnesium | 12mg3% DV | 44mg11% DV | -32mg |
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🏆 Verdict: Arroz blanco (cocido) or Arroz integral (cocido)?
There is no universally "better" food — it depends on your goal. Here are the conclusions:
- Arroz integral (cocido) has fewer calories (123 vs 130 kcal), better for weight loss diets.
- Arroz integral (cocido) provides more fiber (1.8g vs 0.4g), better for digestive satiety.
- Both foods are nutritious and can be part of a balanced diet.
🎯 When to choose each one?
Choose Arroz blanco (cocido) if...
- You need more iron (1.2mg vs 0.4mg)
- You enjoy its flavor and texture in your recipes
Choose Arroz integral (cocido) if...
- You want fewer calories (123 vs 130 kcal)
- You need more fiber (1.8g vs 0.4g)
- You prefer it for variety or accessibility
❓ Frequently Asked Questions
Does Arroz blanco (cocido) or Arroz integral (cocido) have more protein?
Both have the same amount of protein: 2.7g per 100g.
Does Arroz blanco (cocido) or Arroz integral (cocido) have more calories?
Arroz blanco (cocido) has more calories: 130 kcal vs 123 kcal per 100g.
Which is better for weight loss, arroz blanco (cocido) or arroz integral (cocido)?
For weight loss, choose the food with fewer calories and more satiety. Arroz integral (cocido) (123 kcal) has fewer calories. Also, Arroz integral (cocido) provides more fiber (1.8g), which increases satiety.
Can you combine arroz blanco (cocido) and arroz integral (cocido)?
Yes, combining both foods is an excellent strategy for greater nutritional variety. Arroz blanco (cocido) provides 2.7g of protein and Arroz integral (cocido) provides 2.7g, resulting in a more complete amino acid and micronutrient profile.
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