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  6. Prunes vs. Arborio rice

Prunes vs. Arborio rice — In-Depth Nutrition Comparison

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The main differences between prunes and arborio rice

  • Prunes have more copper, potassium, vitamin A, vitamin B2, vitamin B6, and magnesium; however, arborio rice has more folate, selenium, vitamin B1, and iron.
  • Daily need coverage for copper for prunes is 23% higher.
  • Arborio rice has a higher glycemic index than prunes.

Food types used in this article are Plums, dried (prunes), uncooked and Rice, white, short-grain, enriched, cooked.

Infographic

Prunes vs Arborio 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.
Prunes
Prunes
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +412.5%
Contains more CalciumCalcium +4200%
Contains more PotassiumPotassium +2715.4%
Contains more CopperCopper +290.3%
Contains more PhosphorusPhosphorus +109.1%
Contains more IronIron +57%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +19.4%
Contains more SeleniumSelenium +2400%
~equal in Zinc ~0.4mg

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.
Prunes
Prunes
8
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% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1062.5%
Contains more Vitamin B3Vitamin B3 +26.1%
Contains more Vitamin B6Vitamin B6 +247.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +221.6%
Contains more FolateFolate +1375%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.397mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Arborio rice DV% diff.
Vitamin K 59.5µg 50%
Fiber 7.1g 28%
Copper 0.281mg 0.072mg 23%
Potassium 732mg 26mg 21%
Fructose 12.45g 16%
Folate 4µg 59µg 14%
Vitamin B2 0.186mg 0.016mg 13%
Selenium 0.3µg 7.5µg 13%
Carbs 63.88g 28.73g 12%
Vitamin B6 0.205mg 0.059mg 11%
Vitamin B1 0.051mg 0.164mg 9%
Magnesium 41mg 8mg 8%
Iron 0.93mg 1.46mg 7%
Calories 240kcal 130kcal 6%
Phosphorus 69mg 33mg 5%
Vitamin A 39µg 0µg 4%
Calcium 43mg 1mg 4%
Vitamin E 0.43mg 3%
Manganese 0.299mg 0.357mg 3%
Choline 10.1mg 2%
Starch 5.11g 2%
Vitamin B3 1.882mg 1.493mg 2%
Vitamin C 0.6mg 0mg 1%
Protein 2.18g 2.36g 0%
Fats 0.38g 0.19g 0%
Net carbs 56.78g 28.73g N/A
Sugar 38.13g N/A
Zinc 0.44mg 0.4mg 0%
Sodium 2mg 0mg 0%
Vitamin B5 0.422mg 0.397mg 0%
Saturated fat 0.088g 0.051g 0%
Monounsaturated fat 0.053g 0.058g 0%
Polyunsaturated fat 0.062g 0.05g 0%
Tryptophan 0.025mg 0.027mg 0%
Threonine 0.049mg 0.084mg 0%
Isoleucine 0.041mg 0.102mg 0%
Leucine 0.066mg 0.195mg 0%
Lysine 0.05mg 0.085mg 0%
Methionine 0.016mg 0.056mg 0%
Phenylalanine 0.052mg 0.126mg 0%
Valine 0.056mg 0.144mg 0%
Histidine 0.027mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more FatsFats +100%
Contains more CarbsCarbs +122.3%
Contains more OtherOther +1289.5%
Contains more WaterWater +121.6%
~equal in Protein ~2.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +24%
Contains less Sat. FatSaturated fat -42%
~equal in Monounsaturated fat ~0.058g

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.