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Carrot vs. Dried fruit — In-Depth Nutrition Comparison

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What are the main differences between Carrot and Dried fruit?

  • Carrot is richer in Vitamin A RAE, Vitamin K, and Vitamin C, yet Dried fruit is richer in Copper, Iron, Potassium, Vitamin E , Fiber, Vitamin B3, and Phosphorus.
  • Carrot's daily need coverage for Vitamin A RAE is 73% higher.
  • Carrot has 6 times more Vitamin C than Dried fruit. Carrot has 5.9mg of Vitamin C, while Dried fruit has 1mg.

We used Carrots, raw and Apricots, dried, sulfured, uncooked types in this comparison.

Infographic

Carrot vs Dried fruit 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.
Contains more Calcium +66.7%
Contains more Iron +786.7%
Contains more Magnesium +166.7%
Contains more Phosphorus +102.9%
Contains more Potassium +263.1%
Contains less Sodium -85.5%
Contains more Zinc +62.5%
Contains more Copper +662.2%
Contains more Manganese +64.3%
Contains more Selenium +2100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +66.7%
Contains more Iron +786.7%
Contains more Magnesium +166.7%
Contains more Phosphorus +102.9%
Contains more Potassium +263.1%
Contains less Sodium -85.5%
Contains more Zinc +62.5%
Contains more Copper +662.2%
Contains more Manganese +64.3%
Contains more Selenium +2100%

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.
Carrot
5
:
Contains more Vitamin A +363.5%
Contains more Vitamin C +490%
Contains more Vitamin B1 +340%
Contains more Folate +90%
Contains more Vitamin K +325.8%
Contains more Vitamin E +556.1%
Contains more Vitamin B2 +27.6%
Contains more Vitamin B3 +163.4%
Contains more Vitamin B5 +89%
Equal in Vitamin B6 - 0.143
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin A +363.5%
Contains more Vitamin C +490%
Contains more Vitamin B1 +340%
Contains more Folate +90%
Contains more Vitamin K +325.8%
Contains more Vitamin E +556.1%
Contains more Vitamin B2 +27.6%
Contains more Vitamin B3 +163.4%
Contains more Vitamin B5 +89%
Equal in Vitamin B6 - 0.143

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +185.8%
Contains more Protein +264.5%
Contains more Fats +112.5%
Contains more Carbs +553.9%
Contains more Other +167.7%
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Water +185.8%
Contains more Protein +264.5%
Contains more Fats +112.5%
Contains more Carbs +553.9%
Contains more Other +167.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +58.1%
Contains less Saturated Fat -54.1%
Contains more Monounsaturated Fat +428.6%
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Polyunsaturated fat +58.1%
Contains less Saturated Fat -54.1%
Contains more Monounsaturated Fat +428.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +308.6%
Contains more Sucrose +119.8%
Contains more Glucose +5506.8%
Contains more Fructose +2167.3%
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +308.6%
Contains more Sucrose +119.8%
Contains more Glucose +5506.8%
Contains more Fructose +2167.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carrot Dried fruit Opinion
Net carbs 6.78g 55.34g Dried fruit
Protein 0.93g 3.39g Dried fruit
Fats 0.24g 0.51g Dried fruit
Carbs 9.58g 62.64g Dried fruit
Calories 41kcal 241kcal Dried fruit
Starch 1.43g 0.35g Carrot
Fructose 0.55g 12.47g Dried fruit
Sugar 4.74g 53.44g Carrot
Fiber 2.8g 7.3g Dried fruit
Calcium 33mg 55mg Dried fruit
Iron 0.3mg 2.66mg Dried fruit
Magnesium 12mg 32mg Dried fruit
Phosphorus 35mg 71mg Dried fruit
Potassium 320mg 1162mg Dried fruit
Sodium 69mg 10mg Dried fruit
Zinc 0.24mg 0.39mg Dried fruit
Copper 0.045mg 0.343mg Dried fruit
Manganese 0.143mg 0.235mg Dried fruit
Selenium 0.1µg 2.2µg Dried fruit
Vitamin A 16706IU 3604IU Carrot
Vitamin A RAE 835µg 180µg Carrot
Vitamin E 0.66mg 4.33mg Dried fruit
Vitamin C 5.9mg 1mg Carrot
Vitamin B1 0.066mg 0.015mg Carrot
Vitamin B2 0.058mg 0.074mg Dried fruit
Vitamin B3 0.983mg 2.589mg Dried fruit
Vitamin B5 0.273mg 0.516mg Dried fruit
Vitamin B6 0.138mg 0.143mg Dried fruit
Folate 19µg 10µg Carrot
Vitamin K 13.2µg 3.1µg Carrot
Tryptophan 0.012mg 0.016mg Dried fruit
Threonine 0.191mg 0.073mg Carrot
Isoleucine 0.077mg 0.063mg Carrot
Leucine 0.102mg 0.105mg Dried fruit
Lysine 0.101mg 0.083mg Carrot
Methionine 0.02mg 0.015mg Carrot
Phenylalanine 0.061mg 0.062mg Dried fruit
Valine 0.069mg 0.078mg Dried fruit
Histidine 0.04mg 0.047mg Dried fruit
Saturated Fat 0.037g 0.017g Dried fruit
Monounsaturated Fat 0.014g 0.074g Dried fruit
Polyunsaturated fat 0.117g 0.074g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Dried fruit
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
98%
Carrot
38%
Dried fruit
Minerals Daily Need Coverage Score
12%
Carrot
44%
Dried fruit

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Carrot
Carrot is lower in Sugar (difference - 48.7g)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $1.6)
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.