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  6. Table salt vs. Rice

Table salt vs. Rice — In-Depth Nutrition Comparison

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Important differences between Table salt and Rice

  • Table salt has less Manganese, Folate, Vitamin B1, Selenium, Iron, Vitamin B3, Vitamin B5, Vitamin B6, and Phosphorus.
  • Table salt's daily need coverage for Sodium is 1685% more.
  • Rice is lower in Sodium.

The food varieties used in the comparison are Salt, table and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Table salt vs Rice 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Rice
Rice
9
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%
Contains more CalciumCalcium +140%
Contains more MagnesiumMagnesium +1100%
Contains more PotassiumPotassium +337.5%
Contains more IronIron +263.6%
Contains more CopperCopper +130%
Contains more ZincZinc +390%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +372%
Contains more SeleniumSelenium +7400%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Rice
Rice
8
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Rice
Rice
4
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more OtherOther +23661.9%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +34120%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Table salt Rice
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 Table salt Rice Opinion
Calories 0kcal 130kcal Rice
Protein 0g 2.69g Rice
Fats 0g 0.28g Rice
Net carbs 0g 27.77g Rice
Carbs 0g 28.17g Rice
Magnesium 1mg 12mg Rice
Calcium 24mg 10mg Table salt
Potassium 8mg 35mg Rice
Iron 0.33mg 1.2mg Rice
Sugar 0g 0.05g Table salt
Fiber 0g 0.4g Rice
Copper 0.03mg 0.069mg Rice
Zinc 0.1mg 0.49mg Rice
Phosphorus 0mg 43mg Rice
Sodium 38758mg 1mg Rice
Vitamin E 0mg 0.04mg Rice
Manganese 0.1mg 0.472mg Rice
Selenium 0.1µg 7.5µg Rice
Vitamin B1 0mg 0.163mg Rice
Vitamin B2 0mg 0.013mg Rice
Vitamin B3 0mg 1.476mg Rice
Vitamin B5 0mg 0.39mg Rice
Vitamin B6 0mg 0.093mg Rice
Folate 0µg 58µg Rice
Choline 0mg 2.1mg Rice
Saturated Fat 0g 0.077g Table salt
Monounsaturated Fat 0g 0.088g Rice
Polyunsaturated fat 0g 0.076g Rice
Tryptophan 0mg 0.031mg Rice
Threonine 0mg 0.096mg Rice
Isoleucine 0mg 0.116mg Rice
Leucine 0mg 0.222mg Rice
Lysine 0mg 0.097mg Rice
Methionine 0mg 0.063mg Rice
Phenylalanine 0mg 0.144mg Rice
Valine 0mg 0.164mg Rice
Histidine 0mg 0.063mg Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt Rice
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
0%
Table salt
12%
Rice
Minerals Daily Need Coverage Score
510%
Table salt
22%
Rice

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 60)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $0.9)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 38757mg)
Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is richer in vitamins?
Rice
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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.