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  6. Dried fruit vs. Rice pudding

Dried fruit vs. Rice pudding — In-Depth Nutrition Comparison

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Significant differences between dried fruit and rice pudding

  • Dried fruit has more vitamin A, copper, potassium, fiber, iron, vitamin B3, vitamin B6, and manganese; however, rice pudding is richer in vitamin B12 and vitamin D.
  • Dried fruit covers your daily vitamin A needs 69% more than rice pudding.
  • Rice pudding has 73 times less fiber than dried fruit. Dried fruit has 7.3g of fiber, while rice pudding has 0.1g.
  • Rice pudding has a higher glycemic index. The glycemic index of rice pudding is 59, while the glycemic index of dried fruit is 31.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Dried fruit vs Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +146.2%
Contains more PotassiumPotassium +793.8%
Contains more IronIron +618.9%
Contains more CopperCopper +1805.6%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +312.3%
Contains more SeleniumSelenium +15.8%
Contains more CalciumCalcium +90.9%
Contains more PhosphorusPhosphorus +22.5%
~equal in Zinc ~0.38mg

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin AVitamin A +291.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +484.4%
Contains more Vitamin B5Vitamin B5 +79.2%
Contains more Vitamin B6Vitamin B6 +308.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +90.5%
Contains more Vitamin B12Vitamin B12 +∞%

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% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more CarbsCarbs +201%
Contains more OtherOther +206%
Contains more FatsFats +219.6%
Contains more WaterWater +137.7%
~equal in Protein ~3.29g

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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Poly. FatPolyunsaturated fat +23.3%
Contains more Mono. FatMonounsaturated fat +495.9%

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 Rice pudding
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Dried fruit Rice pudding DV% diff.
Copper 0.343mg 0.018mg 36%
Potassium 1162mg 130mg 30%
Fiber 7.3g 0.1g 29%
Vitamin E 4.33mg 29%
Iron 2.66mg 0.37mg 29%
Fructose 12.47g 16%
Vitamin A 180µg 46µg 15%
Carbs 62.64g 20.81g 14%
Vitamin B3 2.589mg 0.443mg 13%
Vitamin B12 0µg 0.24µg 10%
Vitamin B6 0.143mg 0.035mg 8%
Manganese 0.235mg 0.057mg 8%
Calories 241kcal 111kcal 7%
Magnesium 32mg 13mg 5%
Calcium 55mg 105mg 5%
Vitamin B1 0.015mg 0.075mg 5%
Vitamin B2 0.074mg 0.141mg 5%
Vitamin B5 0.516mg 0.288mg 5%
Saturated fat 0.017g 0.967g 4%
Sodium 10mg 109mg 4%
Vitamin D 0IU 34IU 4%
Vitamin D 0µg 0.8µg 4%
Choline 13.9mg 3%
Vitamin K 3.1µg 3%
Fats 0.51g 1.63g 2%
Phosphorus 71mg 87mg 2%
Cholesterol 0mg 6mg 2%
Folate 10µg 4µg 2%
Monounsaturated fat 0.074g 0.441g 1%
Selenium 2.2µg 1.9µg 1%
Protein 3.39g 3.29g 0%
Vitamin C 1mg 0.7mg 0%
Net carbs 55.34g 20.71g N/A
Sugar 53.44g N/A
Zinc 0.39mg 0.38mg 0%
Starch 0.35g 0%
Polyunsaturated fat 0.074g 0.06g 0%
Tryptophan 0.016mg 0.039mg 0%
Threonine 0.073mg 0.126mg 0%
Isoleucine 0.063mg 0.169mg 0%
Leucine 0.105mg 0.273mg 0%
Lysine 0.083mg 0.221mg 0%
Methionine 0.015mg 0.07mg 0%
Phenylalanine 0.062mg 0.135mg 0%
Valine 0.078mg 0.187mg 0%
Histidine 0.047mg 0.075mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Rice pudding
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
11%
Rice pudding
Minerals Daily Need Coverage Score
44%
Dried fruit
15%
Rice pudding

Comparison summary

Which food is lower in Sugar?
Rice pudding
Rice pudding is lower in Sugar (difference - 53.44g)
Which food is cheaper?
Rice pudding
Rice pudding is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 99mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.95g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 28)
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

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.