Dried fruit vs. Brown rice — In-Depth Nutrition Comparison
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How are dried fruit and brown rice different?
- Dried fruit is higher in vitamin A, potassium, vitamin E, copper, iron, fiber, and calcium; however, brown rice is richer in manganese, vitamin B1, and selenium.
- Daily need coverage for vitamin A for dried fruit is 72% higher.
- Dried fruit contains 25 times more vitamin E than brown rice. While dried fruit contains 4.33mg of vitamin E, brown rice contains only 0.17mg.
- Dried fruit has a lower glycemic index (31) than brown rice (66).
Apricots, dried, sulfured, uncooked and Rice, brown, long-grain, cooked are the varieties used in this article.
Infographic
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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 CalciumCalcium | +1733.3% |
| Contains more PotassiumPotassium | +1251.2% |
| Contains more IronIron | +375% |
| Contains more CopperCopper | +223.6% |
| Contains more MagnesiumMagnesium | +21.9% |
| Contains more ZincZinc | +82.1% |
| Contains more PhosphorusPhosphorus | +45.1% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +314.5% |
| Contains more SeleniumSelenium | +163.6% |
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 | +2447.1% |
| Contains more Vitamin B5Vitamin B5 | +35.8% |
| Contains more Vitamin B6Vitamin B6 | +16.3% |
| Contains more Vitamin KVitamin K | +1450% |
| Contains more CholineCholine | +51.1% |
| Contains more Vitamin B1Vitamin B1 | +1086.7% |
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:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +23.7% |
| Contains more CarbsCarbs | +144.9% |
| Contains more OtherOther | +484.1% |
| Contains more FatsFats | +90.2% |
| Contains more WaterWater | +127.5% |
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
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -93.5% |
| Contains more Mono. FatMonounsaturated fat | +398.6% |
| Contains more Poly. FatPolyunsaturated fat | +394.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.35 g
Sucrose:
7.89 g
Glucose:
33.08 g
Fructose:
12.47 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +3187.5% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +6982.9% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Potassium | 1162mg | 86mg | 32% |
| Manganese | 0.235mg | 0.974mg | 32% |
| Vitamin E | 4.33mg | 0.17mg | 28% |
| Iron | 2.66mg | 0.56mg | 26% |
| Copper | 0.343mg | 0.106mg | 26% |
| Fiber | 7.3g | 1.6g | 23% |
| Vitamin A | 180µg | 0µg | 20% |
| Fructose | 12.47g | 0g | 16% |
| Vitamin B1 | 0.015mg | 0.178mg | 14% |
| Carbs | 62.64g | 25.58g | 12% |
| Starch | 0.35g | 24.79g | 10% |
| Selenium | 2.2µg | 5.8µg | 7% |
| Calories | 241kcal | 123kcal | 6% |
| Phosphorus | 71mg | 103mg | 5% |
| Calcium | 55mg | 3mg | 5% |
| Zinc | 0.39mg | 0.71mg | 3% |
| Vitamin B5 | 0.516mg | 0.38mg | 3% |
| Magnesium | 32mg | 39mg | 2% |
| Vitamin B6 | 0.143mg | 0.123mg | 2% |
| Vitamin K | 3.1µg | 0.2µg | 2% |
| Polyunsaturated fat | 0.074g | 0.366g | 2% |
| Monounsaturated fat | 0.074g | 0.369g | 1% |
| Vitamin C | 1mg | 0mg | 1% |
| Protein | 3.39g | 2.74g | 1% |
| Fats | 0.51g | 0.97g | 1% |
| Choline | 13.9mg | 9.2mg | 1% |
| Saturated fat | 0.017g | 0.26g | 1% |
| Net carbs | 55.34g | 23.98g | N/A |
| Sugar | 53.44g | 0.24g | N/A |
| Sodium | 10mg | 4mg | 0% |
| Vitamin B2 | 0.074mg | 0.069mg | 0% |
| Vitamin B3 | 2.589mg | 2.561mg | 0% |
| Folate | 10µg | 9µg | 0% |
| Tryptophan | 0.016mg | 0.033mg | 0% |
| Threonine | 0.073mg | 0.095mg | 0% |
| Isoleucine | 0.063mg | 0.109mg | 0% |
| Leucine | 0.105mg | 0.214mg | 0% |
| Lysine | 0.083mg | 0.099mg | 0% |
| Methionine | 0.015mg | 0.058mg | 0% |
| Phenylalanine | 0.062mg | 0.133mg | 0% |
| Valine | 0.078mg | 0.151mg | 0% |
| Histidine | 0.047mg | 0.066mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
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%
13%
Minerals Daily Need Coverage Score
44%
32%
Comparison summary
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 0.243g)
Which food is lower in glycemic index?
Dried fruit is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 53.2g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 6mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.