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Fruit salad vs. Wild rice raw — In-Depth Nutrition Comparison

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Differences between fruit salad and wild rice raw

  • Fruit salad contains less phosphorus, zinc, copper, manganese, magnesium, vitamin B3, vitamin B6, folate, iron, and fiber than wild rice raw.
  • Wild rice raw's daily need coverage for phosphorus is 60% higher.

The food types used in this comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Wild rice, raw.

Infographic

Fruit salad vs Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 less SodiumSodium -28.6%
Contains more MagnesiumMagnesium +2112.5%
Contains more CalciumCalcium +90.9%
Contains more PotassiumPotassium +268.1%
Contains more IronIron +684%
Contains more CopperCopper +948%
Contains more ZincZinc +4157.1%
Contains more PhosphorusPhosphorus +2992.9%
Contains more ManganeseManganese +780.1%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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 +2900%
Contains more Vitamin B1Vitamin B1 +945.5%
Contains more Vitamin B2Vitamin B2 +1771.4%
Contains more Vitamin B3Vitamin B3 +1791.3%
Contains more Vitamin B5Vitamin B5 +1926.4%
Contains more Vitamin B6Vitamin B6 +1348.1%
Contains more FolateFolate +3066.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 +1010.2%
Contains more ProteinProtein +2788.2%
Contains more FatsFats +3500%
Contains more CarbsCarbs +473.9%
Contains more OtherOther +488.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -97.4%
Contains more Mono. FatMonounsaturated fat +3080%
Contains more Poly. FatPolyunsaturated fat +6045.5%

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 Wild rice raw
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fruit salad Wild rice raw DV% diff.
Phosphorus 14mg 433mg 60%
Copper 0.05mg 0.524mg 53%
Zinc 0.14mg 5.96mg 53%
Manganese 0.151mg 1.329mg 51%
Magnesium 8mg 177mg 40%
Vitamin B3 0.356mg 6.733mg 40%
Vitamin B6 0.027mg 0.391mg 28%
Protein 0.51g 14.73g 28%
Folate 3µg 95µg 23%
Carbs 13.05g 74.9g 21%
Iron 0.25mg 1.96mg 21%
Fiber 1g 6.2g 21%
Vitamin B5 0.053mg 1.074mg 20%
Vitamin B2 0.014mg 0.262mg 19%
Calories 50kcal 357kcal 15%
Vitamin B1 0.011mg 0.115mg 9%
Potassium 116mg 427mg 9%
Choline 35mg 6%
Selenium 2.8µg 5%
Vitamin E 0.82mg 5%
Polyunsaturated fat 0.011g 0.676g 4%
Vitamin C 3.3mg 0mg 4%
Vitamin A 30µg 1µg 3%
Vitamin K 1.9µg 2%
Fats 0.03g 1.08g 2%
Saturated fat 0.004g 0.156g 1%
Calcium 11mg 21mg 1%
Net carbs 12.05g 68.7g N/A
Sugar 2.5g N/A
Sodium 5mg 7mg 0%
Monounsaturated fat 0.005g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
3%
Fruit salad
37%
Wild rice raw
Minerals Daily Need Coverage Score
8%
Fruit salad
96%
Wild rice raw

Comparison summary

Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 0.152g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.