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Dried fruit vs Apple - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 7)
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 contains less Sugars?
Apple
Apple contains less Sugars (difference - 43.05g)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 9mg)
Which food is cheaper?
Apple
Apple is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Apple
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dried fruit Apple
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Dried fruit
5
Apple
Mineral Summary Score
33
Dried fruit
3
Apple

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Apple
Contains more Iron +2116.7%
Contains more Calcium +816.7%
Contains more Potassium +986%
Contains more Magnesium +540%
Contains more Copper +1170.4%
Contains more Zinc +875%
Contains more Phosphorus +545.5%
Contains less Sodium -90%
Contains more Iron +2116.7%
Contains more Calcium +816.7%
Contains more Potassium +986%
Contains more Magnesium +540%
Contains more Copper +1170.4%
Contains more Zinc +875%
Contains more Phosphorus +545.5%
Contains less Sodium -90%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Apple
Contains more Vitamin A +6574.1%
Contains more Vitamin E +2305.6%
Contains more Vitamin B2 +184.6%
Contains more Vitamin B3 +2745.1%
Contains more Vitamin B5 +745.9%
Contains more Vitamin B6 +248.8%
Contains more Vitamin K +40.9%
Contains more Vitamin C +360%
Contains more Vitamin B1 +13.3%
Contains more Vitamin A +6574.1%
Contains more Vitamin E +2305.6%
Contains more Vitamin B2 +184.6%
Contains more Vitamin B3 +2745.1%
Contains more Vitamin B5 +745.9%
Contains more Vitamin B6 +248.8%
Contains more Vitamin K +40.9%
Contains more Vitamin C +360%
Contains more Vitamin B1 +13.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
20%
Dried fruit
2%
Apple
Carbohydrates
63%
Dried fruit
14%
Apple
Fats
2%
Dried fruit
1%
Apple

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dried fruit Apple Opinion
Calories 241 52 Dried fruit
Protein 3.39 0.26 Dried fruit
Fats 0.51 0.17 Dried fruit
Vitamin C 1 4.6 Apple
Carbs 62.64 13.81 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 0.12 Dried fruit
Calcium 55 6 Dried fruit
Potassium 1162 107 Dried fruit
Magnesium 32 5 Dried fruit
Sugars 53.44 10.39 Dried fruit
Fiber 7.3 2.4 Dried fruit
Copper 0.343 0.027 Dried fruit
Zinc 0.39 0.04 Dried fruit
Starch 0.35 0.05 Dried fruit
Phosphorus 71 11 Dried fruit
Sodium 10 1 Apple
Vitamin A 3604 54 Dried fruit
Vitamin E 4.33 0.18 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.017 Apple
Vitamin B2 0.074 0.026 Dried fruit
Vitamin B3 2.589 0.091 Dried fruit
Vitamin B5 0.516 0.061 Dried fruit
Vitamin B6 0.143 0.041 Dried fruit
Vitamin B12 0 0
Vitamin K 3.1 2.2 Dried fruit
Folic acid (B9) 0 0
Trans Fat 0 Dried fruit
Saturated Fat 0.017 0.028 Dried fruit
Monounsaturated Fat 0.074 0.007 Dried fruit
Polyunsaturated fat 0.074 0.051 Dried fruit
Tryptophan 0.016 0.001 Dried fruit
Threonine 0.073 0.006 Dried fruit
Isoleucine 0.063 0.006 Dried fruit
Leucine 0.105 0.013 Dried fruit
Lysine 0.083 0.012 Dried fruit
Methionine 0.015 0.001 Dried fruit
Phenylalanine 0.062 0.006 Dried fruit
Valine 0.078 0.012 Dried fruit
Histidine 0.047 0.005 Dried fruit
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.