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  6. Brown rice vs. Fruit salad

Brown rice vs. Fruit salad — In-Depth Nutrition Comparison

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Significant differences between brown rice and fruit salad

  • Brown rice has more manganese, vitamin B1, vitamin B3, phosphorus, vitamin B6, magnesium, vitamin B5, copper, and zinc; however, fruit salad is richer in vitamin A.
  • Brown rice covers your daily manganese needs 36% more than fruit salad.
  • Fruit salad has 16 times less vitamin B1 than brown rice. Brown rice has 0.178mg of vitamin B1, while fruit salad has 0.011mg.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of fruit salad is 54.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Brown rice vs Fruit salad 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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%
Contains more MagnesiumMagnesium +387.5%
Contains more IronIron +124%
Contains more CopperCopper +112%
Contains more ZincZinc +407.1%
Contains more PhosphorusPhosphorus +635.7%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +545%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +34.9%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1518.2%
Contains more Vitamin B2Vitamin B2 +392.9%
Contains more Vitamin B3Vitamin B3 +619.4%
Contains more Vitamin B5Vitamin B5 +617%
Contains more Vitamin B6Vitamin B6 +355.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +437.3%
Contains more FatsFats +3133.3%
Contains more CarbsCarbs +96%
Contains more OtherOther +69.2%
Contains more WaterWater +22.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +7280%
Contains more Poly. FatPolyunsaturated fat +3227.3%
Contains less Sat. FatSaturated fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Fruit salad DV% diff.
Manganese 0.974mg 0.151mg 36%
Vitamin B1 0.178mg 0.011mg 14%
Vitamin B3 2.561mg 0.356mg 14%
Phosphorus 103mg 14mg 13%
Selenium 5.8µg 11%
Starch 24.79g 10%
Vitamin B6 0.123mg 0.027mg 7%
Vitamin B5 0.38mg 0.053mg 7%
Magnesium 39mg 8mg 7%
Copper 0.106mg 0.05mg 6%
Zinc 0.71mg 0.14mg 5%
Vitamin B2 0.069mg 0.014mg 4%
Protein 2.74g 0.51g 4%
Calories 123kcal 50kcal 4%
Carbs 25.58g 13.05g 4%
Iron 0.56mg 0.25mg 4%
Vitamin C 0mg 3.3mg 4%
Vitamin A 0µg 30µg 3%
Fiber 1.6g 1g 2%
Polyunsaturated fat 0.366g 0.011g 2%
Folate 9µg 3µg 2%
Choline 9.2mg 2%
Calcium 3mg 11mg 1%
Potassium 86mg 116mg 1%
Fats 0.97g 0.03g 1%
Vitamin E 0.17mg 1%
Saturated fat 0.26g 0.004g 1%
Monounsaturated fat 0.369g 0.005g 1%
Net carbs 23.98g 12.05g N/A
Sugar 0.24g N/A
Sodium 4mg 5mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Fruit salad
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
13%
Brown rice
3%
Fruit salad
Minerals Daily Need Coverage Score
32%
Brown rice
8%
Fruit salad

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 0.256g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 12)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.