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  6. Fruit salad vs. Rice

Fruit salad vs. Rice — In-Depth Nutrition Comparison

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How are Fruit salad and Rice different?

  • Rice is higher than Fruit salad in Manganese, Folate, Vitamin B1, Iron, Vitamin B3, Vitamin B5, and Vitamin B6.
  • Rice covers your daily need of Manganese 14% more than Fruit salad.
  • Fruit salad contains 3 times more Fiber than Rice. Fruit salad contains 1g of Fiber, while Rice contains 0.4g.

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

Infographic

Fruit salad vs 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.
Fruit salad
Fruit salad
2
:
8
Rice
Rice
Contains more Potassium +231.4%
Contains more Iron +380%
Contains more Magnesium +50%
Contains more Phosphorus +207.1%
Contains less Sodium -80%
Contains more Zinc +250%
Contains more Copper +38%
Contains more Manganese +212.6%
Equal in Calcium - 10
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Potassium +231.4%
Contains more Iron +380%
Contains more Magnesium +50%
Contains more Phosphorus +207.1%
Contains less Sodium -80%
Contains more Zinc +250%
Contains more Copper +38%
Contains more Manganese +212.6%
Equal in Calcium - 10

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.
Fruit salad
Fruit salad
3
:
7
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1381.8%
Contains more Vitamin B3 +314.6%
Contains more Vitamin B5 +635.8%
Contains more Vitamin B6 +244.4%
Contains more Folate +1833.3%
Equal in Vitamin B2 - 0.013
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1381.8%
Contains more Vitamin B3 +314.6%
Contains more Vitamin B5 +635.8%
Contains more Vitamin B6 +244.4%
Contains more Folate +1833.3%
Equal in Vitamin B2 - 0.013

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
4
Rice
Rice
Contains more Water +25.9%
Contains more Protein +427.5%
Contains more Fats +833.3%
Contains more Carbs +115.9%
Contains more Other +61.5%
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Water +25.9%
Contains more Protein +427.5%
Contains more Fats +833.3%
Contains more Carbs +115.9%
Contains more Other +61.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
2
Rice
Rice
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +1660%
Contains more Polyunsaturated fat +590.9%
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +1660%
Contains more Polyunsaturated fat +590.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fruit salad Rice
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Fruit salad Rice Opinion
Net carbs 12.05g 27.77g Rice
Protein 0.51g 2.69g Rice
Fats 0.03g 0.28g Rice
Carbs 13.05g 28.17g Rice
Calories 50kcal 130kcal Rice
Sugar 0.05g Fruit salad
Fiber 1g 0.4g Fruit salad
Calcium 11mg 10mg Fruit salad
Iron 0.25mg 1.2mg Rice
Magnesium 8mg 12mg Rice
Phosphorus 14mg 43mg Rice
Potassium 116mg 35mg Fruit salad
Sodium 5mg 1mg Rice
Zinc 0.14mg 0.49mg Rice
Copper 0.05mg 0.069mg Rice
Manganese 0.151mg 0.472mg Rice
Selenium 7.5µg Rice
Vitamin A 600IU 0IU Fruit salad
Vitamin A RAE 30µg 0µg Fruit salad
Vitamin E 0.04mg Rice
Vitamin C 3.3mg 0mg Fruit salad
Vitamin B1 0.011mg 0.163mg Rice
Vitamin B2 0.014mg 0.013mg Fruit salad
Vitamin B3 0.356mg 1.476mg Rice
Vitamin B5 0.053mg 0.39mg Rice
Vitamin B6 0.027mg 0.093mg Rice
Folate 3µg 58µg Rice
Tryptophan 0.031mg Rice
Threonine 0.096mg Rice
Isoleucine 0.116mg Rice
Leucine 0.222mg Rice
Lysine 0.097mg Rice
Methionine 0.063mg Rice
Phenylalanine 0.144mg Rice
Valine 0.164mg Rice
Histidine 0.063mg Rice
Saturated Fat 0.004g 0.077g Fruit salad
Monounsaturated Fat 0.005g 0.088g Rice
Polyunsaturated fat 0.011g 0.076g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Fruit salad
13%
Rice
Minerals Daily Need Coverage Score
8%
Fruit salad
22%
Rice

Comparison summary

Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.073g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 6)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.