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Rice vs. Drumstick tree — In-Depth Nutrition Comparison

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A recap on differences between rice and drumstick tree

  • Rice has more selenium, iron, manganese, vitamin B1, and vitamin B3; however, drumstick tree is higher in vitamin C, potassium, fiber, vitamin B5, and magnesium.
  • Drumstick tree covers your daily vitamin C needs 157% more than rice.
  • Drumstick tree contains 11 times less selenium than rice. Rice contains 7.5µg of selenium, while drumstick tree contains 0.7µg.
  • The glycemic index of rice is higher.

Food varieties used in this article are Rice, white, long-grain, regular, enriched, cooked and Drumstick pods, raw.

Infographic

Rice vs Drumstick tree 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.
Rice
Rice
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 32% 9% 41% 14% 28% 12% 21% 5.5% 34% 3.8%
Contains more IronIron +233.3%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +82.2%
Contains more SeleniumSelenium +971.4%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +1217.1%
Contains more CopperCopper +21.7%
Contains more PhosphorusPhosphorus +16.3%
~equal in Zinc ~0.45mg

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.
Rice
Rice
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 470% 1.3% 0% 0% 13% 17% 12% 48% 28% 0% 0% 33% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +207.5%
Contains more Vitamin B3Vitamin B3 +138.1%
Contains more FolateFolate +31.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +469.2%
Contains more Vitamin B5Vitamin B5 +103.6%
Contains more Vitamin B6Vitamin B6 +29%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Drumstick tree DV% diff.
Vitamin C 0mg 141mg 157%
Potassium 35mg 461mg 13%
Selenium 7.5µg 0.7µg 12%
Iron 1.2mg 0.36mg 11%
Fiber 0.4g 3.2g 11%
Manganese 0.472mg 0.259mg 9%
Vitamin B1 0.163mg 0.053mg 9%
Vitamin B5 0.39mg 0.794mg 8%
Magnesium 12mg 45mg 8%
Carbs 28.17g 8.53g 7%
Vitamin B3 1.476mg 0.62mg 5%
Vitamin B2 0.013mg 0.074mg 5%
Calories 130kcal 37kcal 5%
Folate 58µg 44µg 4%
Sodium 1mg 42mg 2%
Copper 0.069mg 0.084mg 2%
Calcium 10mg 30mg 2%
Vitamin B6 0.093mg 0.12mg 2%
Phosphorus 43mg 50mg 1%
Protein 2.69g 2.1g 1%
Fats 0.28g 0.2g 0%
Net carbs 27.77g 5.33g N/A
Sugar 0.05g N/A
Zinc 0.49mg 0.45mg 0%
Vitamin A 0µg 4µg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Saturated fat 0.077g 0.033g 0%
Monounsaturated fat 0.088g 0.102g 0%
Polyunsaturated fat 0.076g 0.003g 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
3
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
2% 9% 88%
Protein: 2.1 g
Fats: 0.2 g
Carbs: 8.53 g
Water: 88.2 g
Other: 0.97 g
Contains more ProteinProtein +28.1%
Contains more FatsFats +40%
Contains more CarbsCarbs +230.2%
Contains more WaterWater +28.9%
Contains more OtherOther +131%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
24% 74% 2%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Poly. FatPolyunsaturated fat +2433.3%
Contains less Sat. FatSaturated fat -57.1%
Contains more Mono. FatMonounsaturated fat +15.9%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Drumstick tree - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170483/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.