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Rice vs. Grapefruit — In-Depth Nutrition Comparison

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What are the differences between Rice and Grapefruit?

  • Rice is higher in Manganese, Iron, Selenium, Folate, Vitamin B1, and Vitamin B3, yet Grapefruit is higher in Vitamin C, and Vitamin A RAE.
  • Grapefruit's daily need coverage for Vitamin C is 35% more.
  • Rice has 75 times more Selenium than Grapefruit. While Rice has 7.5µg of Selenium, Grapefruit has only 0.1µg.

We used Rice, white, long-grain, regular, enriched, cooked and Grapefruit, raw, pink and red, all areas types in this article.

Infographic

Rice vs Grapefruit 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
7
:
3
Grapefruit
Grapefruit
Contains more Iron +1400%
Contains more Magnesium +33.3%
Contains more Phosphorus +138.9%
Contains more Zinc +600%
Contains more Copper +115.6%
Contains more Manganese +2045.5%
Contains more Selenium +7400%
Contains more Calcium +120%
Contains more Potassium +285.7%
Contains less Sodium -100%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Grapefruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 3% 7% 8% 12% 0% 2% 11% 3% 1%
Contains more Iron +1400%
Contains more Magnesium +33.3%
Contains more Phosphorus +138.9%
Contains more Zinc +600%
Contains more Copper +115.6%
Contains more Manganese +2045.5%
Contains more Selenium +7400%
Contains more Calcium +120%
Contains more Potassium +285.7%
Contains less Sodium -100%

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
:
4
Grapefruit
Grapefruit
Contains more Vitamin B1 +279.1%
Contains more Vitamin B3 +623.5%
Contains more Vitamin B5 +48.9%
Contains more Vitamin B6 +75.5%
Contains more Folate +346.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +225%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +138.5%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Grapefruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
Contains more Vitamin B1 +279.1%
Contains more Vitamin B3 +623.5%
Contains more Vitamin B5 +48.9%
Contains more Vitamin B6 +75.5%
Contains more Folate +346.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +225%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +138.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
4
:
1
Grapefruit
Grapefruit
Contains more Protein +249.4%
Contains more Fats +100%
Contains more Carbs +164.3%
Contains more Other +13.5%
Contains more Water +28.7%
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Grapefruit
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more Protein +249.4%
Contains more Fats +100%
Contains more Carbs +164.3%
Contains more Other +13.5%
Contains more Water +28.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
2
:
1
Grapefruit
Grapefruit
Contains more Monounsaturated Fat +340%
Contains more Polyunsaturated fat +111.1%
Contains less Saturated Fat -72.7%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Grapefruit
27% 26% 47%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.036 g
Contains more Monounsaturated Fat +340%
Contains more Polyunsaturated fat +111.1%
Contains less Saturated Fat -72.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Grapefruit Opinion
Net carbs 27.77g 9.06g Rice
Protein 2.69g 0.77g Rice
Fats 0.28g 0.14g Rice
Carbs 28.17g 10.66g Rice
Calories 130kcal 42kcal Rice
Fructose 1.77g Grapefruit
Sugar 0.05g 6.89g Rice
Fiber 0.4g 1.6g Grapefruit
Calcium 10mg 22mg Grapefruit
Iron 1.2mg 0.08mg Rice
Magnesium 12mg 9mg Rice
Phosphorus 43mg 18mg Rice
Potassium 35mg 135mg Grapefruit
Sodium 1mg 0mg Grapefruit
Zinc 0.49mg 0.07mg Rice
Copper 0.069mg 0.032mg Rice
Manganese 0.472mg 0.022mg Rice
Selenium 7.5µg 0.1µg Rice
Vitamin A 0IU 1150IU Grapefruit
Vitamin A RAE 0µg 58µg Grapefruit
Vitamin E 0.04mg 0.13mg Grapefruit
Vitamin C 0mg 31.2mg Grapefruit
Vitamin B1 0.163mg 0.043mg Rice
Vitamin B2 0.013mg 0.031mg Grapefruit
Vitamin B3 1.476mg 0.204mg Rice
Vitamin B5 0.39mg 0.262mg Rice
Vitamin B6 0.093mg 0.053mg Rice
Folate 58µg 13µg Rice
Tryptophan 0.031mg 0.008mg Rice
Threonine 0.096mg 0.013mg Rice
Isoleucine 0.116mg 0.008mg Rice
Leucine 0.222mg 0.015mg Rice
Lysine 0.097mg 0.019mg Rice
Methionine 0.063mg 0.007mg Rice
Phenylalanine 0.144mg 0.013mg Rice
Valine 0.164mg 0.015mg Rice
Histidine 0.063mg 0.008mg Rice
Saturated Fat 0.077g 0.021g Grapefruit
Monounsaturated Fat 0.088g 0.02g Rice
Polyunsaturated fat 0.076g 0.036g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Grapefruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Rice
20%
Grapefruit
Minerals Daily Need Coverage Score
22%
Rice
5%
Grapefruit

Comparison summary

Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 6.84g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 35)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.