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  6. Dried fruit vs. Glutinous rice

Dried fruit vs. Glutinous rice — In-Depth Nutrition Comparison

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What are the differences between dried fruit and glutinous rice?

  • Dried fruit is richer than glutinous rice in vitamin A, potassium, copper, iron, vitamin E, fiber, vitamin B3, phosphorus, vitamin B6, and magnesium.
  • Dried fruit's daily need coverage for vitamin A is 72% more.
  • Dried fruit has 116 times more potassium than glutinous rice. While dried fruit has 1162mg of potassium, glutinous rice has only 10mg.
  • The glycemic index of dried fruit is lower.

We used Apricots, dried, sulfured, uncooked and Rice, white, glutinous, unenriched, cooked types in this article.

Infographic

Dried fruit vs Glutinous 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +2650%
Contains more PotassiumPotassium +11520%
Contains more IronIron +1800%
Contains more CopperCopper +600%
Contains more PhosphorusPhosphorus +787.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +11.5%
Contains more SeleniumSelenium +154.5%
~equal in Zinc ~0.41mg

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +10725%
Contains more Vitamin B2Vitamin B2 +469.2%
Contains more Vitamin B3Vitamin B3 +792.8%
Contains more Vitamin B5Vitamin B5 +140%
Contains more Vitamin B6Vitamin B6 +450%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +900%
Contains more CholineCholine +561.9%
Contains more Vitamin B1Vitamin B1 +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Glutinous rice DV% diff.
Potassium 1162mg 10mg 34%
Copper 0.343mg 0.049mg 33%
Iron 2.66mg 0.14mg 32%
Vitamin E 4.33mg 0.04mg 29%
Fiber 7.3g 1g 25%
Vitamin A 180µg 0µg 20%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.29mg 14%
Carbs 62.64g 21.09g 14%
Vitamin B6 0.143mg 0.026mg 9%
Phosphorus 71mg 8mg 9%
Calories 241kcal 97kcal 7%
Selenium 2.2µg 5.6µg 6%
Magnesium 32mg 5mg 6%
Vitamin B5 0.516mg 0.215mg 6%
Calcium 55mg 2mg 5%
Vitamin B2 0.074mg 0.013mg 5%
Vitamin K 3.1µg 0µg 3%
Protein 3.39g 2.02g 3%
Folate 10µg 1µg 2%
Choline 13.9mg 2.1mg 2%
Manganese 0.235mg 0.262mg 1%
Vitamin C 1mg 0mg 1%
Fats 0.51g 0.19g 0%
Net carbs 55.34g 20.09g N/A
Sugar 53.44g 0.05g N/A
Zinc 0.39mg 0.41mg 0%
Starch 0.35g 0%
Sodium 10mg 5mg 0%
Vitamin B1 0.015mg 0.02mg 0%
Saturated fat 0.017g 0.039g 0%
Monounsaturated fat 0.074g 0.07g 0%
Polyunsaturated fat 0.074g 0.069g 0%
Tryptophan 0.016mg 0.023mg 0%
Threonine 0.073mg 0.072mg 0%
Isoleucine 0.063mg 0.087mg 0%
Leucine 0.105mg 0.167mg 0%
Lysine 0.083mg 0.073mg 0%
Methionine 0.015mg 0.047mg 0%
Phenylalanine 0.062mg 0.108mg 0%
Valine 0.078mg 0.123mg 0%
Histidine 0.047mg 0.047mg 0%

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% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +67.8%
Contains more FatsFats +168.4%
Contains more CarbsCarbs +197%
Contains more OtherOther +3571.4%
Contains more WaterWater +148.1%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -56.4%
~equal in Monounsaturated fat ~0.07g
~equal in Polyunsaturated fat ~0.069g

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.