Arborio rice vs. Prunes — In-Depth Nutrition Comparison

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The main differences between arborio rice and prunes

Arborio rice has more folate, selenium, vitamin B1, and iron; however, prunes have more copper, potassium, vitamin A, vitamin B2, vitamin B6, and magnesium.
Daily need coverage for copper for prunes is 23% higher.
Prunes have 25 times less selenium than arborio rice. Arborio rice has 7.5µg of selenium, while prunes have 0.3µg.
Arborio rice has a higher glycemic index than prunes.

Food types used in this article are Rice, white, short-grain, enriched, cooked and Plums, dried (prunes), uncooked.

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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.

Arborio rice

Prunes

Contains more IronIron	+57%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+19.4%
Contains more SeleniumSelenium	+2400%

Contains more MagnesiumMagnesium	+412.5%
Contains more CalciumCalcium	+4200%
Contains more PotassiumPotassium	+2715.4%
Contains more CopperCopper	+290.3%
Contains more PhosphorusPhosphorus	+109.1%

~equal in Zinc ~0.44mg

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.

Arborio rice

Prunes

Contains more Vitamin B1Vitamin B1	+221.6%
Contains more FolateFolate	+1375%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+1062.5%
Contains more Vitamin B3Vitamin B3	+26.1%
Contains more Vitamin B6Vitamin B6	+247.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.422mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		59.5µg	50%
Fiber		7.1g	28%
Copper	0.072mg	0.281mg	23%
Potassium	26mg	732mg	21%
Fructose		12.45g	16%
Folate	59µg	4µg	14%
Vitamin B2	0.016mg	0.186mg	13%
Selenium	7.5µg	0.3µg	13%
Carbs	28.73g	63.88g	12%
Vitamin B6	0.059mg	0.205mg	11%
Vitamin B1	0.164mg	0.051mg	9%
Magnesium	8mg	41mg	8%
Iron	1.46mg	0.93mg	7%
Calories	130kcal	240kcal	6%
Phosphorus	33mg	69mg	5%
Vitamin A	0µg	39µg	4%
Calcium	1mg	43mg	4%
Vitamin E		0.43mg	3%
Manganese	0.357mg	0.299mg	3%
Choline		10.1mg	2%
Starch		5.11g	2%
Vitamin B3	1.493mg	1.882mg	2%
Vitamin C	0mg	0.6mg	1%
Protein	2.36g	2.18g	0%
Fats	0.19g	0.38g	0%
Net carbs	28.73g	56.78g	N/A
Sugar		38.13g	N/A
Zinc	0.4mg	0.44mg	0%
Sodium	0mg	2mg	0%
Vitamin B5	0.397mg	0.422mg	0%
Saturated fat	0.051g	0.088g	0%
Monounsaturated fat	0.058g	0.053g	0%
Polyunsaturated fat	0.05g	0.062g	0%
Tryptophan	0.027mg	0.025mg	0%
Threonine	0.084mg	0.049mg	0%
Isoleucine	0.102mg	0.041mg	0%
Leucine	0.195mg	0.066mg	0%
Lysine	0.085mg	0.05mg	0%
Methionine	0.056mg	0.016mg	0%
Phenylalanine	0.126mg	0.052mg	0%
Valine	0.144mg	0.056mg	0%
Histidine	0.056mg	0.027mg	0%