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Rice vs. Table salt — In-Depth Nutrition Comparison

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Important differences between Rice and Table salt

  • Table salt has less Manganese, Folate, Vitamin B1, Selenium, Iron, Vitamin B3, Vitamin B5, Vitamin B6, and Phosphorus.
  • Table salt's daily need coverage for Sodium is 1685% more.
  • Rice is lower in Sodium.

The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and Salt, table.

Infographic

Rice vs Table salt 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.
Contains more Iron +263.6%
Contains more Magnesium +1100%
Contains more Phosphorus +∞%
Contains more Potassium +337.5%
Contains less Sodium -100%
Contains more Zinc +390%
Contains more Copper +130%
Contains more Manganese +372%
Contains more Selenium +7400%
Contains more Calcium +140%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 13% 1% 0% 1% 5056% 3% 10% 14% 1%
Contains more Iron +263.6%
Contains more Magnesium +1100%
Contains more Phosphorus +∞%
Contains more Potassium +337.5%
Contains less Sodium -100%
Contains more Zinc +390%
Contains more Copper +130%
Contains more Manganese +372%
Contains more Selenium +7400%
Contains more Calcium +140%

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.
Rice
7
:
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +34120%
Contains more Other +23661.9%
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +34120%
Contains more Other +23661.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Table salt
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rice Table salt Opinion
Net carbs 27.77g 0g Rice
Protein 2.69g 0g Rice
Fats 0.28g 0g Rice
Carbs 28.17g 0g Rice
Calories 130kcal 0kcal Rice
Sugar 0.05g 0g Table salt
Fiber 0.4g 0g Rice
Calcium 10mg 24mg Table salt
Iron 1.2mg 0.33mg Rice
Magnesium 12mg 1mg Rice
Phosphorus 43mg 0mg Rice
Potassium 35mg 8mg Rice
Sodium 1mg 38758mg Rice
Zinc 0.49mg 0.1mg Rice
Copper 0.069mg 0.03mg Rice
Manganese 0.472mg 0.1mg Rice
Selenium 7.5µg 0.1µg Rice
Vitamin E 0.04mg 0mg Rice
Vitamin B1 0.163mg 0mg Rice
Vitamin B2 0.013mg 0mg Rice
Vitamin B3 1.476mg 0mg Rice
Vitamin B5 0.39mg 0mg Rice
Vitamin B6 0.093mg 0mg Rice
Folate 58µg 0µg Rice
Tryptophan 0.031mg 0mg Rice
Threonine 0.096mg 0mg Rice
Isoleucine 0.116mg 0mg Rice
Leucine 0.222mg 0mg Rice
Lysine 0.097mg 0mg Rice
Methionine 0.063mg 0mg Rice
Phenylalanine 0.144mg 0mg Rice
Valine 0.164mg 0mg Rice
Histidine 0.063mg 0mg Rice
Saturated Fat 0.077g 0g Table salt
Monounsaturated Fat 0.088g 0g Rice
Polyunsaturated fat 0.076g 0g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Table salt
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
13%
Rice
0%
Table salt
Minerals Daily Need Coverage Score
22%
Rice
510%
Table salt

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 60)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $0.9)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 38757mg)
Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.