Rice vs. Dried fruit — In-Depth Nutrition Comparison
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What are the differences between rice and dried fruit?
- Rice is higher in vitamin B1, folate, manganese, and selenium, yet dried fruit is higher in vitamin A, potassium, copper, vitamin E, fiber, and iron.
- Dried fruit's daily need coverage for vitamin A is 72% more.
- Rice has 11 times more vitamin B1 than dried fruit. While rice has 0.163mg of vitamin B1, dried fruit has only 0.015mg.
- The glycemic index of dried fruit is lower.
We used Rice, white, long-grain, regular, enriched, cooked and Apricots, dried, sulfured, uncooked types in this article.
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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.
| Contains more ZincZinc | +25.6% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +100.9% |
| Contains more SeleniumSelenium | +240.9% |
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +450% |
| Contains more PotassiumPotassium | +3220% |
| Contains more IronIron | +121.7% |
| Contains more CopperCopper | +397.1% |
| Contains more PhosphorusPhosphorus | +65.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +986.7% |
| Contains more FolateFolate | +480% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +10725% |
| Contains more Vitamin B2Vitamin B2 | +469.2% |
| Contains more Vitamin B3Vitamin B3 | +75.4% |
| Contains more Vitamin B5Vitamin B5 | +32.3% |
| Contains more Vitamin B6Vitamin B6 | +53.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +561.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
| Contains more WaterWater | +121.6% |
| Contains more ProteinProtein | +26% |
| Contains more FatsFats | +82.1% |
| Contains more CarbsCarbs | +122.4% |
| Contains more OtherOther | +511.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.076 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains more Mono. FatMonounsaturated fat | +18.9% |
| Contains less Sat. FatSaturated fat | -77.9% |
~equal in
Polyunsaturated fat
~0.074g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Potassium | 35mg | 1162mg | 33% |
| Copper | 0.069mg | 0.343mg | 30% |
| Vitamin E | 0.04mg | 4.33mg | 29% |
| Fiber | 0.4g | 7.3g | 28% |
| Vitamin A | 0µg | 180µg | 20% |
| Iron | 1.2mg | 2.66mg | 18% |
| Fructose | 12.47g | 16% | |
| Folate | 58µg | 10µg | 12% |
| Vitamin B1 | 0.163mg | 0.015mg | 12% |
| Carbs | 28.17g | 62.64g | 11% |
| Manganese | 0.472mg | 0.235mg | 10% |
| Selenium | 7.5µg | 2.2µg | 10% |
| Vitamin B3 | 1.476mg | 2.589mg | 7% |
| Calories | 130kcal | 241kcal | 6% |
| Vitamin B2 | 0.013mg | 0.074mg | 5% |
| Calcium | 10mg | 55mg | 5% |
| Magnesium | 12mg | 32mg | 5% |
| Vitamin B6 | 0.093mg | 0.143mg | 4% |
| Phosphorus | 43mg | 71mg | 4% |
| Vitamin B5 | 0.39mg | 0.516mg | 3% |
| Vitamin K | 0µg | 3.1µg | 3% |
| Choline | 2.1mg | 13.9mg | 2% |
| Vitamin C | 0mg | 1mg | 1% |
| Protein | 2.69g | 3.39g | 1% |
| Zinc | 0.49mg | 0.39mg | 1% |
| Fats | 0.28g | 0.51g | 0% |
| Net carbs | 27.77g | 55.34g | N/A |
| Sugar | 0.05g | 53.44g | N/A |
| Starch | 0.35g | 0% | |
| Sodium | 1mg | 10mg | 0% |
| Saturated fat | 0.077g | 0.017g | 0% |
| Monounsaturated fat | 0.088g | 0.074g | 0% |
| Polyunsaturated fat | 0.076g | 0.074g | 0% |
| Tryptophan | 0.031mg | 0.016mg | 0% |
| Threonine | 0.096mg | 0.073mg | 0% |
| Isoleucine | 0.116mg | 0.063mg | 0% |
| Leucine | 0.222mg | 0.105mg | 0% |
| Lysine | 0.097mg | 0.083mg | 0% |
| Methionine | 0.063mg | 0.015mg | 0% |
| Phenylalanine | 0.144mg | 0.062mg | 0% |
| Valine | 0.164mg | 0.078mg | 0% |
| Histidine | 0.063mg | 0.047mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
24%
Minerals Daily Need Coverage Score
22%
44%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 53.39g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 9mg)
Which food is cheaper?
Rice is cheaper (difference - $1)
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 0.06g)
Which food is lower in glycemic index?
Dried fruit is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)