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Dried fruit vs. Peanut butter — In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Peanut butter

  • Dried fruit has more Vitamin A RAE, however, Peanut butter is richer in Vitamin B3, Manganese, Phosphorus, Magnesium, Vitamin E , Vitamin B6, Zinc, and Folate.
  • Peanut butter covers your daily Vitamin B3 needs 66% more than Dried fruit.
  • Dried fruit contains less Saturated Fat.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Peanut butter, smooth style, without salt.

Infographic

Dried fruit vs Peanut butter 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 +12.2%
Contains more Iron +52.9%
Contains more Potassium +108.2%
Contains less Sodium -41.2%
Contains more Magnesium +425%
Contains more Phosphorus +371.8%
Contains more Zinc +543.6%
Contains more Copper +23%
Contains more Manganese +608.5%
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 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Calcium +12.2%
Contains more Iron +52.9%
Contains more Potassium +108.2%
Contains less Sodium -41.2%
Contains more Magnesium +425%
Contains more Phosphorus +371.8%
Contains more Zinc +543.6%
Contains more Copper +23%
Contains more Manganese +608.5%
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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +933.3%
Contains more Vitamin E +110.2%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +159.5%
Contains more Vitamin B3 +406.5%
Contains more Vitamin B5 +120.3%
Contains more Vitamin B6 +208.4%
Contains more Folate +770%
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 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +933.3%
Contains more Vitamin E +110.2%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +159.5%
Contains more Vitamin B3 +406.5%
Contains more Vitamin B5 +120.3%
Contains more Vitamin B6 +208.4%
Contains more Folate +770%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +180.8%
Contains more Water +2411.4%
Contains more Protein +555.2%
Contains more Fats +9970.6%
Contains more Other +12.5%
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Carbs +180.8%
Contains more Water +2411.4%
Contains more Protein +555.2%
Contains more Fats +9970.6%
Contains more Other +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +34955.4%
Contains more Polyunsaturated fat +16839.2%
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +34955.4%
Contains more Polyunsaturated fat +16839.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +25346.2%
Contains more Fructose +10291.7%
Contains more Starch +917.1%
Contains more Sucrose +29.9%
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
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +25346.2%
Contains more Fructose +10291.7%
Contains more Starch +917.1%
Contains more Sucrose +29.9%

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 Peanut butter
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Peanut butter Opinion
Net carbs 55.34g 17.31g Dried fruit
Protein 3.39g 22.21g Peanut butter
Fats 0.51g 51.36g Peanut butter
Carbs 62.64g 22.31g Dried fruit
Calories 241kcal 598kcal Peanut butter
Starch 0.35g 3.56g Peanut butter
Fructose 12.47g 0.12g Dried fruit
Sugar 53.44g 10.49g Peanut butter
Fiber 7.3g 5g Dried fruit
Calcium 55mg 49mg Dried fruit
Iron 2.66mg 1.74mg Dried fruit
Magnesium 32mg 168mg Peanut butter
Phosphorus 71mg 335mg Peanut butter
Potassium 1162mg 558mg Dried fruit
Sodium 10mg 17mg Dried fruit
Zinc 0.39mg 2.51mg Peanut butter
Copper 0.343mg 0.422mg Peanut butter
Manganese 0.235mg 1.665mg Peanut butter
Selenium 2.2µg 4.1µg Peanut butter
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 9.1mg Peanut butter
Vitamin C 1mg 0mg Dried fruit
Vitamin B1 0.015mg 0.15mg Peanut butter
Vitamin B2 0.074mg 0.192mg Peanut butter
Vitamin B3 2.589mg 13.112mg Peanut butter
Vitamin B5 0.516mg 1.137mg Peanut butter
Vitamin B6 0.143mg 0.441mg Peanut butter
Folate 10µg 87µg Peanut butter
Vitamin K 3.1µg 0.3µg Dried fruit
Tryptophan 0.016mg 0.231mg Peanut butter
Threonine 0.073mg 0.525mg Peanut butter
Isoleucine 0.063mg 0.616mg Peanut butter
Leucine 0.105mg 1.546mg Peanut butter
Lysine 0.083mg 0.681mg Peanut butter
Methionine 0.015mg 0.265mg Peanut butter
Phenylalanine 0.062mg 1.202mg Peanut butter
Valine 0.078mg 0.782mg Peanut butter
Histidine 0.047mg 0.557mg Peanut butter
Trans Fat 0.075g Dried fruit
Saturated Fat 0.017g 10.325g Dried fruit
Monounsaturated Fat 0.074g 25.941g Peanut butter
Polyunsaturated fat 0.074g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Peanut butter
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
62%
Peanut butter
Minerals Daily Need Coverage Score
44%
Dried fruit
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 42.95g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 10.308g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.8)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.