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  6. Arborio rice vs. Fruit salad

Arborio rice vs. Fruit salad — In-Depth Nutrition Comparison

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What are the main differences between arborio rice and fruit salad?

  • Arborio rice is richer in iron, folate, vitamin B1, manganese, vitamin B3, and vitamin B5, yet fruit salad is richer in vitamin A.
  • Arborio rice's daily need coverage for iron is 15% higher.
  • Arborio rice has 20 times more folate than fruit salad. Arborio rice has 59µg of folate, while fruit salad has 3µg.
  • Fruit salad has a lower glycemic index than arborio rice.

We used Rice, white, short-grain, enriched, cooked and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids types in this comparison.

Infographic

Arborio rice vs Fruit salad 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more IronIron +484%
Contains more CopperCopper +44%
Contains more ZincZinc +185.7%
Contains more PhosphorusPhosphorus +135.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +136.4%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +346.2%
~equal in Magnesium ~8mg

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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin B1Vitamin B1 +1390.9%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B3Vitamin B3 +319.4%
Contains more Vitamin B5Vitamin B5 +649.1%
Contains more Vitamin B6Vitamin B6 +118.5%
Contains more FolateFolate +1866.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Arborio rice Fruit salad DV% diff.
Iron 1.46mg 0.25mg 15%
Folate 59µg 3µg 14%
Selenium 7.5µg 14%
Vitamin B1 0.164mg 0.011mg 13%
Manganese 0.357mg 0.151mg 9%
Vitamin B5 0.397mg 0.053mg 7%
Vitamin B3 1.493mg 0.356mg 7%
Carbs 28.73g 13.05g 5%
Protein 2.36g 0.51g 4%
Calories 130kcal 50kcal 4%
Fiber 1g 4%
Vitamin C 0mg 3.3mg 4%
Phosphorus 33mg 14mg 3%
Vitamin A 0µg 30µg 3%
Potassium 26mg 116mg 3%
Zinc 0.4mg 0.14mg 2%
Copper 0.072mg 0.05mg 2%
Vitamin B6 0.059mg 0.027mg 2%
Calcium 1mg 11mg 1%
Fats 0.19g 0.03g 0%
Net carbs 28.73g 12.05g N/A
Magnesium 8mg 8mg 0%
Sodium 0mg 5mg 0%
Vitamin B2 0.016mg 0.014mg 0%
Saturated fat 0.051g 0.004g 0%
Monounsaturated fat 0.058g 0.005g 0%
Polyunsaturated fat 0.05g 0.011g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +362.7%
Contains more FatsFats +533.3%
Contains more CarbsCarbs +120.2%
Contains more WaterWater +25.7%
Contains more OtherOther +36.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +1060%
Contains more Poly. FatPolyunsaturated fat +354.5%
Contains less Sat. FatSaturated fat -92.2%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.