Dried fruit vs. Arborio rice — In-Depth Nutrition Comparison
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A recap on differences between dried fruit and arborio rice
- Dried fruit has more vitamin A, potassium, copper, iron, vitamin B3, vitamin B6, and magnesium; however, arborio rice is higher in vitamin B1, folate, and selenium.
- Dried fruit covers your daily vitamin A needs 72% more than arborio rice.
- Arborio rice contains 45 times less potassium than dried fruit. Dried fruit contains 1162mg of potassium, while arborio rice contains 26mg.
- The glycemic index of arborio rice is higher.
Food varieties used in this article are Apricots, dried, sulfured, uncooked and Rice, white, short-grain, enriched, cooked.
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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.
| Contains more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +5400% |
| Contains more PotassiumPotassium | +4369.2% |
| Contains more IronIron | +82.2% |
| Contains more CopperCopper | +376.4% |
| Contains more PhosphorusPhosphorus | +115.2% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +51.9% |
| Contains more SeleniumSelenium | +240.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +362.5% |
| Contains more Vitamin B3Vitamin B3 | +73.4% |
| Contains more Vitamin B5Vitamin B5 | +30% |
| Contains more Vitamin B6Vitamin B6 | +142.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +993.3% |
| Contains more FolateFolate | +490% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
| Contains more ProteinProtein | +43.6% |
| Contains more FatsFats | +168.4% |
| Contains more CarbsCarbs | +118% |
| Contains more OtherOther | +1252.6% |
| Contains more WaterWater | +121.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains less Sat. FatSaturated fat | -66.7% |
| Contains more Mono. FatMonounsaturated fat | +27.6% |
| Contains more Poly. FatPolyunsaturated fat | +48% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Potassium | 1162mg | 26mg | 33% |
| Copper | 0.343mg | 0.072mg | 30% |
| Vitamin E | 4.33mg | 29% | |
| Fiber | 7.3g | 29% | |
| Vitamin A | 180µg | 0µg | 20% |
| Fructose | 12.47g | 16% | |
| Iron | 2.66mg | 1.46mg | 15% |
| Folate | 10µg | 59µg | 12% |
| Vitamin B1 | 0.015mg | 0.164mg | 12% |
| Carbs | 62.64g | 28.73g | 11% |
| Selenium | 2.2µg | 7.5µg | 10% |
| Vitamin B3 | 2.589mg | 1.493mg | 7% |
| Calories | 241kcal | 130kcal | 6% |
| Vitamin B6 | 0.143mg | 0.059mg | 6% |
| Magnesium | 32mg | 8mg | 6% |
| Calcium | 55mg | 1mg | 5% |
| Phosphorus | 71mg | 33mg | 5% |
| Manganese | 0.235mg | 0.357mg | 5% |
| Vitamin B2 | 0.074mg | 0.016mg | 4% |
| Vitamin K | 3.1µg | 3% | |
| Choline | 13.9mg | 3% | |
| Protein | 3.39g | 2.36g | 2% |
| Vitamin B5 | 0.516mg | 0.397mg | 2% |
| Vitamin C | 1mg | 0mg | 1% |
| Fats | 0.51g | 0.19g | 0% |
| Net carbs | 55.34g | 28.73g | N/A |
| Sugar | 53.44g | N/A | |
| Zinc | 0.39mg | 0.4mg | 0% |
| Starch | 0.35g | 0% | |
| Sodium | 10mg | 0mg | 0% |
| Saturated fat | 0.017g | 0.051g | 0% |
| Monounsaturated fat | 0.074g | 0.058g | 0% |
| Polyunsaturated fat | 0.074g | 0.05g | 0% |
| Tryptophan | 0.016mg | 0.027mg | 0% |
| Threonine | 0.073mg | 0.084mg | 0% |
| Isoleucine | 0.063mg | 0.102mg | 0% |
| Leucine | 0.105mg | 0.195mg | 0% |
| Lysine | 0.083mg | 0.085mg | 0% |
| Methionine | 0.015mg | 0.056mg | 0% |
| Phenylalanine | 0.062mg | 0.126mg | 0% |
| Valine | 0.078mg | 0.144mg | 0% |
| Histidine | 0.047mg | 0.056mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
12%
Minerals Daily Need Coverage Score
44%
20%
Comparison summary
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 0.034g)
Which food is lower in glycemic index?
Dried fruit is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 10mg)
Which food is cheaper?
Arborio rice is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)