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  6. Dried fruit vs. Brown rice

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

Dried fruit vs Brown 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B3 ~2.561mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Dried fruit Brown rice 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

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
3% 26% 70%
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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
26% 37% 37%
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
15% 61% 23%
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
99%
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

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.