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Dried fruit vs. Wild rice raw — In-Depth Nutrition Comparison

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Significant differences between dried fruit and wild rice raw

  • Dried fruit has more vitamin A, vitamin E, and potassium; however, wild rice raw is richer in phosphorus, zinc, manganese, magnesium, vitamin B3, folate, and copper.
  • Dried fruit covers your daily vitamin A needs 72% more than wild rice raw.
  • Wild rice raw has 5 times less vitamin E than dried fruit. Dried fruit has 4.33mg of vitamin E, while wild rice raw has 0.82mg.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of dried fruit is 31.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Wild rice, raw.

Infographic

Dried fruit vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +161.9%
Contains more PotassiumPotassium +172.1%
Contains more IronIron +35.7%
Contains more MagnesiumMagnesium +453.1%
Contains more CopperCopper +52.8%
Contains more ZincZinc +1428.2%
Contains more PhosphorusPhosphorus +509.9%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +465.5%
Contains more SeleniumSelenium +27.3%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17900%
Contains more Vitamin EVitamin E +428%
Contains more Vitamin KVitamin K +63.2%
Contains more Vitamin B1Vitamin B1 +666.7%
Contains more Vitamin B2Vitamin B2 +254.1%
Contains more Vitamin B3Vitamin B3 +160.1%
Contains more Vitamin B5Vitamin B5 +108.1%
Contains more Vitamin B6Vitamin B6 +173.4%
Contains more FolateFolate +850%
Contains more CholineCholine +151.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Wild rice raw DV% diff.
Phosphorus 71mg 433mg 52%
Zinc 0.39mg 5.96mg 51%
Manganese 0.235mg 1.329mg 48%
Magnesium 32mg 177mg 35%
Vitamin B3 2.589mg 6.733mg 26%
Protein 3.39g 14.73g 23%
Vitamin E 4.33mg 0.82mg 23%
Potassium 1162mg 427mg 22%
Folate 10µg 95µg 21%
Vitamin A 180µg 1µg 20%
Copper 0.343mg 0.524mg 20%
Vitamin B6 0.143mg 0.391mg 19%
Fructose 12.47g 16%
Vitamin B2 0.074mg 0.262mg 14%
Vitamin B5 0.516mg 1.074mg 11%
Iron 2.66mg 1.96mg 9%
Vitamin B1 0.015mg 0.115mg 8%
Calories 241kcal 357kcal 6%
Fiber 7.3g 6.2g 4%
Polyunsaturated fat 0.074g 0.676g 4%
Choline 13.9mg 35mg 4%
Carbs 62.64g 74.9g 4%
Calcium 55mg 21mg 3%
Vitamin K 3.1µg 1.9µg 1%
Fats 0.51g 1.08g 1%
Saturated fat 0.017g 0.156g 1%
Vitamin C 1mg 0mg 1%
Selenium 2.2µg 2.8µg 1%
Net carbs 55.34g 68.7g N/A
Sugar 53.44g 2.5g N/A
Starch 0.35g 0%
Sodium 10mg 7mg 0%
Monounsaturated fat 0.074g 0.159g 0%
Tryptophan 0.016mg 0.179mg 0%
Threonine 0.073mg 0.469mg 0%
Isoleucine 0.063mg 0.618mg 0%
Leucine 0.105mg 1.018mg 0%
Lysine 0.083mg 0.629mg 0%
Methionine 0.015mg 0.438mg 0%
Phenylalanine 0.062mg 0.721mg 0%
Valine 0.078mg 0.858mg 0%
Histidine 0.047mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +298.1%
Contains more OtherOther +68%
Contains more ProteinProtein +334.5%
Contains more FatsFats +111.8%
Contains more CarbsCarbs +19.6%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -89.1%
Contains more Mono. FatMonounsaturated fat +114.9%
Contains more Poly. FatPolyunsaturated fat +813.5%

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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1077.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.