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  6. Fruit preserves vs. Dried fruit

Fruit preserves vs. Dried fruit — In-Depth Nutrition Comparison

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How are Fruit preserves and Dried fruit different?

  • Fruit preserves are higher in Vitamin C, however, Dried fruit is richer in Potassium, Vitamin E , Iron, Copper, Fiber, Vitamin A RAE, Vitamin B3, Vitamin B5, and Vitamin B6.
  • Daily need coverage for Potassium from Dried fruit is 32% higher.
  • Fruit preserves contain 9 times more Vitamin C than Dried fruit. While Fruit preserves contain 8.8mg of Vitamin C, Dried fruit contains only 1mg.

Jams and preserves and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Fruit preserves 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.
Fruit preserves
Fruit preserves
0
:
10
Dried fruit
Dried fruit
Contains more Calcium +175%
Contains more Iron +442.9%
Contains more Magnesium +700%
Contains more Phosphorus +273.7%
Contains more Potassium +1409.1%
Contains less Sodium -68.8%
Contains more Zinc +550%
Contains more Copper +243%
Contains more Manganese +487.5%
Equal in Selenium - 2.2
Fruit preserves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 19% 3% 9% 7% 5% 2% 34% 6% 11%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +175%
Contains more Iron +442.9%
Contains more Magnesium +700%
Contains more Phosphorus +273.7%
Contains more Potassium +1409.1%
Contains less Sodium -68.8%
Contains more Zinc +550%
Contains more Copper +243%
Contains more Manganese +487.5%
Equal in Selenium - 2.2

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.
Fruit preserves
Fruit preserves
4
:
6
Dried fruit
Dried fruit
Contains more Vitamin C +780%
Contains more Vitamin A +∞%
Contains more Vitamin E +3508.3%
Contains more Vitamin B3 +7091.7%
Contains more Vitamin B5 +2480%
Contains more Vitamin B6 +615%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.015
Equal in Vitamin B2 - 0.074
Equal in Folate - 10
Fruit preserves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 30% 4% 18% 1% 2% 5% 9% 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 C +780%
Contains more Vitamin A +∞%
Contains more Vitamin E +3508.3%
Contains more Vitamin B3 +7091.7%
Contains more Vitamin B5 +2480%
Contains more Vitamin B6 +615%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.015
Equal in Vitamin B2 - 0.074
Equal in Folate - 10

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fruit preserves
Fruit preserves
1
:
4
Dried fruit
Dried fruit
Contains more Protein +816.2%
Contains more Fats +628.6%
Contains more Other +1017.4%
Equal in Carbs - 62.64
Equal in Water - 30.89
Fruit preserves
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 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 +816.2%
Contains more Fats +628.6%
Contains more Other +1017.4%
Equal in Carbs - 62.64
Equal in Water - 30.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fruit preserves
Fruit preserves
1
:
2
Dried fruit
Dried fruit
Contains less Saturated Fat -41.2%
Contains more Monounsaturated Fat +94.7%
Contains more Polyunsaturated fat +∞%
Fruit preserves
21% 79%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.038 g
Polyunsaturated fat: 0 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -41.2%
Contains more Monounsaturated Fat +94.7%
Contains more Polyunsaturated fat +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fruit preserves Dried fruit
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price 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 Fruit preserves Dried fruit Opinion
Net carbs 67.76g 55.34g Fruit preserves
Protein 0.37g 3.39g Dried fruit
Fats 0.07g 0.51g Dried fruit
Carbs 68.86g 62.64g Fruit preserves
Calories 278kcal 241kcal Fruit preserves
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 48.5g 53.44g Fruit preserves
Fiber 1.1g 7.3g Dried fruit
Calcium 20mg 55mg Dried fruit
Iron 0.49mg 2.66mg Dried fruit
Magnesium 4mg 32mg Dried fruit
Phosphorus 19mg 71mg Dried fruit
Potassium 77mg 1162mg Dried fruit
Sodium 32mg 10mg Dried fruit
Zinc 0.06mg 0.39mg Dried fruit
Copper 0.1mg 0.343mg Dried fruit
Manganese 0.04mg 0.235mg Dried fruit
Selenium 2µg 2.2µg Dried fruit
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 0.12mg 4.33mg Dried fruit
Vitamin C 8.8mg 1mg Fruit preserves
Vitamin B1 0.016mg 0.015mg Fruit preserves
Vitamin B2 0.076mg 0.074mg Fruit preserves
Vitamin B3 0.036mg 2.589mg Dried fruit
Vitamin B5 0.02mg 0.516mg Dried fruit
Vitamin B6 0.02mg 0.143mg Dried fruit
Folate 11µg 10µg Fruit preserves
Vitamin K 0µg 3.1µg Dried fruit
Tryptophan 0.008mg 0.016mg Dried fruit
Threonine 0.023mg 0.073mg Dried fruit
Isoleucine 0.017mg 0.063mg Dried fruit
Leucine 0.037mg 0.105mg Dried fruit
Lysine 0.03mg 0.083mg Dried fruit
Methionine 0.001mg 0.015mg Dried fruit
Phenylalanine 0.021mg 0.062mg Dried fruit
Valine 0.021mg 0.078mg Dried fruit
Histidine 0.014mg 0.047mg Dried fruit
Saturated Fat 0.01g 0.017g Fruit preserves
Monounsaturated Fat 0.038g 0.074g Dried fruit
Polyunsaturated fat 0g 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit preserves 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
6%
Fruit preserves
38%
Dried fruit
Minerals Daily Need Coverage Score
10%
Fruit preserves
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Fruit preserves
Fruit preserves is lower in Sugar (difference - 4.94g)
Which food is lower in Saturated Fat?
Fruit preserves
Fruit preserves is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Fruit preserves
Fruit preserves is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Dried fruit
Dried fruit 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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.