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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.

Infographic

Dried fruit vs Arborio rice 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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%
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%
~equal in Zinc ~0.4mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
2% 29% 69%
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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
32% 36% 31%
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.
Dried fruit Arborio rice
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Arborio rice 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?

ok
ok
is better in case of low diet
Dried fruit Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Dried fruit
12%
Arborio rice
Minerals Daily Need Coverage Score
44%
Dried fruit
20%
Arborio rice

Comparison summary

Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.034g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 10mg)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.