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Dried fruit vs. Almond — In-Depth Nutrition Comparison

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Summary of differences between Dried fruit and Almond

  • Dried fruit has more Vitamin A RAE, while Almond has more Vitamin E , Manganese, Vitamin B2, Copper, Phosphorus, Magnesium, Zinc, Calcium, and Fiber.
  • Almond covers your daily need of Vitamin E 142% more than Dried fruit.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Nuts, almonds.

Infographic

Dried fruit vs Almond 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 Potassium +58.5%
Contains more Calcium +389.1%
Contains more Iron +39.5%
Contains more Magnesium +743.8%
Contains more Phosphorus +577.5%
Contains less Sodium -90%
Contains more Zinc +700%
Contains more Copper +200.6%
Contains more Manganese +827.2%
Contains more Selenium +86.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Potassium +58.5%
Contains more Calcium +389.1%
Contains more Iron +39.5%
Contains more Magnesium +743.8%
Contains more Phosphorus +577.5%
Contains less Sodium -90%
Contains more Zinc +700%
Contains more Copper +200.6%
Contains more Manganese +827.2%
Contains more Selenium +86.4%

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.
:
5
Almond
Contains more Vitamin A +180100%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +491.9%
Contains more Vitamin B1 +1266.7%
Contains more Vitamin B2 +1437.8%
Contains more Vitamin B3 +39.7%
Contains more Folate +340%
Equal in Vitamin B5 - 0.471
Equal in Vitamin B6 - 0.137
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +180100%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +491.9%
Contains more Vitamin B1 +1266.7%
Contains more Vitamin B2 +1437.8%
Contains more Vitamin B3 +39.7%
Contains more Folate +340%
Equal in Vitamin B5 - 0.471
Equal in Vitamin B6 - 0.137

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +190.7%
Contains more Water +600.5%
Contains more Protein +523.9%
Contains more Fats +9690.2%
Contains more Other +15.2%
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Carbs +190.7%
Contains more Water +600.5%
Contains more Protein +523.9%
Contains more Fats +9690.2%
Contains more Other +15.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +42536.5%
Contains more Polyunsaturated fat +16560.8%
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +42536.5%
Contains more Polyunsaturated fat +16560.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +99.7%
Contains more Glucose +19358.8%
Contains more Fructose +11236.4%
Contains more Starch +105.7%
Contains more Maltose +∞%
Contains more Galactose +∞%
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
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more Sucrose +99.7%
Contains more Glucose +19358.8%
Contains more Fructose +11236.4%
Contains more Starch +105.7%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Almond Opinion
Net carbs 55.34g 9.05g Dried fruit
Protein 3.39g 21.15g Almond
Fats 0.51g 49.93g Almond
Carbs 62.64g 21.55g Dried fruit
Calories 241kcal 579kcal Almond
Starch 0.35g 0.72g Almond
Fructose 12.47g 0.11g Dried fruit
Sugar 53.44g 4.35g Almond
Fiber 7.3g 12.5g Almond
Calcium 55mg 269mg Almond
Iron 2.66mg 3.71mg Almond
Magnesium 32mg 270mg Almond
Phosphorus 71mg 481mg Almond
Potassium 1162mg 733mg Dried fruit
Sodium 10mg 1mg Almond
Zinc 0.39mg 3.12mg Almond
Copper 0.343mg 1.031mg Almond
Manganese 0.235mg 2.179mg Almond
Selenium 2.2µg 4.1µg Almond
Vitamin A 3604IU 2IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 25.63mg Almond
Vitamin C 1mg 0mg Dried fruit
Vitamin B1 0.015mg 0.205mg Almond
Vitamin B2 0.074mg 1.138mg Almond
Vitamin B3 2.589mg 3.618mg Almond
Vitamin B5 0.516mg 0.471mg Dried fruit
Vitamin B6 0.143mg 0.137mg Dried fruit
Folate 10µg 44µg Almond
Vitamin K 3.1µg 0µg Dried fruit
Tryptophan 0.016mg 0.211mg Almond
Threonine 0.073mg 0.601mg Almond
Isoleucine 0.063mg 0.751mg Almond
Leucine 0.105mg 1.473mg Almond
Lysine 0.083mg 0.568mg Almond
Methionine 0.015mg 0.157mg Almond
Phenylalanine 0.062mg 1.132mg Almond
Valine 0.078mg 0.855mg Almond
Histidine 0.047mg 0.539mg Almond
Trans Fat 0.015g Dried fruit
Saturated Fat 0.017g 3.802g Dried fruit
Monounsaturated Fat 0.074g 31.551g Almond
Polyunsaturated fat 0.074g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Almond
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
38%
Dried fruit
82%
Almond
Minerals Daily Need Coverage Score
44%
Dried fruit
142%
Almond

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 3.785g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.4)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 49.09g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.