Rice vs. Fruit salad — In-Depth Nutrition Comparison

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How are rice and fruit salad different?

Rice is richer in manganese, folate, vitamin B1, iron, vitamin B3, vitamin B5, and vitamin B6, while fruit salad is higher in vitamin A.
Rice covers your daily need for manganese, 14% more than fruit salad.
Rice contains 19 times more folate than fruit salad. Rice contains 58µg of folate, while fruit salad contains 3µg.

Rice, white, long-grain, regular, enriched, cooked and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids types were used 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.

Rice

Fruit salad

Contains more MagnesiumMagnesium	+50%
Contains more IronIron	+380%
Contains more CopperCopper	+38%
Contains more ZincZinc	+250%
Contains more PhosphorusPhosphorus	+207.1%
Contains less SodiumSodium	-80%
Contains more ManganeseManganese	+212.6%
Contains more SeleniumSelenium	+∞%

Contains more PotassiumPotassium

+231.4%

~equal in Calcium ~11mg

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

Fruit salad

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1381.8%
Contains more Vitamin B3Vitamin B3	+314.6%
Contains more Vitamin B5Vitamin B5	+635.8%
Contains more Vitamin B6Vitamin B6	+244.4%
Contains more FolateFolate	+1833.3%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.014mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	7.5µg		14%
Folate	58µg	3µg	14%
Manganese	0.472mg	0.151mg	14%
Vitamin B1	0.163mg	0.011mg	13%
Iron	1.2mg	0.25mg	12%
Vitamin B5	0.39mg	0.053mg	7%
Vitamin B3	1.476mg	0.356mg	7%
Vitamin B6	0.093mg	0.027mg	5%
Carbs	28.17g	13.05g	5%
Phosphorus	43mg	14mg	4%
Protein	2.69g	0.51g	4%
Calories	130kcal	50kcal	4%
Vitamin C	0mg	3.3mg	4%
Zinc	0.49mg	0.14mg	3%
Vitamin A	0µg	30µg	3%
Copper	0.069mg	0.05mg	2%
Potassium	35mg	116mg	2%
Fiber	0.4g	1g	2%
Magnesium	12mg	8mg	1%
Fats	0.28g	0.03g	0%
Net carbs	27.77g	12.05g	N/A
Calcium	10mg	11mg	0%
Sugar	0.05g		N/A
Sodium	1mg	5mg	0%
Vitamin E	0.04mg		0%
Vitamin B2	0.013mg	0.014mg	0%
Choline	2.1mg		0%
Saturated fat	0.077g	0.004g	0%
Monounsaturated fat	0.088g	0.005g	0%
Polyunsaturated fat	0.076g	0.011g	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%