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  6. Cockles vs. Dried fruit

Cockles vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between Cockles and Dried fruit

  • The amount of Iron, and Vitamin B2 in Cockles are higher than in Dried fruit.
  • Cockles covers your daily Iron needs 169% more than Dried fruit.
  • Dried fruit has 3 times less Vitamin B2 than Cockles. Cockles have 0.2mg of Vitamin B2, while Dried fruit has 0.074mg.

Specific food types used in this comparison are Cockles, raw (Alaska Native) and Apricots, dried, sulfured, uncooked.

Infographic

Cockles 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.
Cockles
Cockles
2
:
8
Dried fruit
Dried fruit
Contains more Iron +509%
Contains more Calcium +83.3%
Cockles
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 608% 0% 0% 0% 0% 0% 0% 0% 0%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Iron +509%
Contains more Calcium +83.3%

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.
Cockles
Cockles
2
:
10
Dried fruit
Dried fruit
Contains more Vitamin B2 +170.3%
Contains more Vitamin B3 +23.6%
Contains more Vitamin B1 +50%
Cockles
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 47% 60% 0% 0% 0% 0% 0%
Dried fruit
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 B2 +170.3%
Contains more Vitamin B3 +23.6%
Contains more Vitamin B1 +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cockles
Cockles
3
:
2
Dried fruit
Dried fruit
Contains more Protein +298.2%
Contains more Fats +37.3%
Contains more Water +155.1%
Contains more Carbs +1232.8%
Contains more Other +11.7%
Cockles
14% 5% 79% 2%
Protein: 13.5 g
Fats: 0.7 g
Carbs: 4.7 g
Water: 78.8 g
Other: 2.3 g
Dried fruit
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 Protein +298.2%
Contains more Fats +37.3%
Contains more Water +155.1%
Contains more Carbs +1232.8%
Contains more Other +11.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cockles Dried fruit Opinion
Net carbs 4.7g 55.34g Dried fruit
Protein 13.5g 3.39g Cockles
Fats 0.7g 0.51g Cockles
Carbs 4.7g 62.64g Dried fruit
Calories 79kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Cockles
Fiber 7.3g Dried fruit
Calcium 30mg 55mg Dried fruit
Iron 16.2mg 2.66mg Cockles
Magnesium 32mg Dried fruit
Phosphorus 71mg Dried fruit
Potassium 1162mg Dried fruit
Sodium 10mg Cockles
Zinc 0.39mg Dried fruit
Copper 0.343mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg Dried fruit
Vitamin A 3604IU Dried fruit
Vitamin A RAE 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 1mg Dried fruit
Vitamin B1 0.01mg 0.015mg Dried fruit
Vitamin B2 0.2mg 0.074mg Cockles
Vitamin B3 3.2mg 2.589mg Cockles
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg Dried fruit
Folate 10µg Dried fruit
Vitamin K 3.1µg Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 0.017g Cockles
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cockles 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
9%
Cockles
38%
Dried fruit
Minerals Daily Need Coverage Score
62%
Cockles
44%
Dried fruit

Comparison summary

Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Cockles
Cockles is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Cockles
Cockles contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Cockles
Cockles is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cockles
Cockles is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Cockles
Cockles is lower in glycemic index (difference - 31)
Which food is cheaper?
Cockles
Cockles is cheaper (difference - $2)

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. Cockles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169803/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.