Almonds vs. Dried fruit — In-Depth Nutrition Comparison
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Summary of differences between almonds and dried fruit
- Almonds have more vitamin E, manganese, vitamin B2, copper, phosphorus, magnesium, zinc, calcium, and fiber, while dried fruit has more vitamin A.
- Almonds cover your daily need for vitamin E, 142% more than dried fruit.
- Almonds contain 15 times more vitamin B2 than dried fruit. While almonds contain 1.138mg of vitamin B2, dried fruit contains only 0.074mg.
- Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of dried fruit is 31.
These are the specific foods used in this comparison Nuts, almonds and Apricots, dried, sulfured, uncooked.
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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 MagnesiumMagnesium | +743.8% |
| Contains more CalciumCalcium | +389.1% |
| Contains more IronIron | +39.5% |
| Contains more CopperCopper | +200.6% |
| Contains more ZincZinc | +700% |
| Contains more PhosphorusPhosphorus | +577.5% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +827.2% |
| Contains more SeleniumSelenium | +86.4% |
| Contains more PotassiumPotassium | +58.5% |
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 EVitamin E | +491.9% |
| Contains more Vitamin B1Vitamin B1 | +1266.7% |
| Contains more Vitamin B2Vitamin B2 | +1437.8% |
| Contains more Vitamin B3Vitamin B3 | +39.7% |
| Contains more FolateFolate | +340% |
| Contains more CholineCholine | +274.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 4.33mg | 142% |
| Manganese | 2.179mg | 0.235mg | 85% |
| Vitamin B2 | 1.138mg | 0.074mg | 82% |
| Polyunsaturated fat | 12.329g | 0.074g | 82% |
| Monounsaturated fat | 31.551g | 0.074g | 79% |
| Fats | 49.93g | 0.51g | 76% |
| Copper | 1.031mg | 0.343mg | 76% |
| Phosphorus | 481mg | 71mg | 59% |
| Magnesium | 270mg | 32mg | 57% |
| Protein | 21.15g | 3.39g | 36% |
| Zinc | 3.12mg | 0.39mg | 25% |
| Fiber | 12.5g | 7.3g | 21% |
| Calcium | 269mg | 55mg | 21% |
| Vitamin A | 0µg | 180µg | 20% |
| Saturated fat | 3.802g | 0.017g | 17% |
| Calories | 579kcal | 241kcal | 17% |
| Vitamin B1 | 0.205mg | 0.015mg | 16% |
| Fructose | 0.11g | 12.47g | 15% |
| Carbs | 21.55g | 62.64g | 14% |
| Iron | 3.71mg | 2.66mg | 13% |
| Potassium | 733mg | 1162mg | 13% |
| Folate | 44µg | 10µg | 9% |
| Choline | 52.1mg | 13.9mg | 7% |
| Vitamin B3 | 3.618mg | 2.589mg | 6% |
| Vitamin K | 0µg | 3.1µg | 3% |
| Selenium | 4.1µg | 2.2µg | 3% |
| Vitamin B5 | 0.471mg | 0.516mg | 1% |
| Vitamin C | 0mg | 1mg | 1% |
| Net carbs | 9.05g | 55.34g | N/A |
| Sugar | 4.35g | 53.44g | N/A |
| Starch | 0.72g | 0.35g | 0% |
| Sodium | 1mg | 10mg | 0% |
| Vitamin B6 | 0.137mg | 0.143mg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.016mg | 0% |
| Threonine | 0.601mg | 0.073mg | 0% |
| Isoleucine | 0.751mg | 0.063mg | 0% |
| Leucine | 1.473mg | 0.105mg | 0% |
| Lysine | 0.568mg | 0.083mg | 0% |
| Methionine | 0.157mg | 0.015mg | 0% |
| Phenylalanine | 1.132mg | 0.062mg | 0% |
| Valine | 0.855mg | 0.078mg | 0% |
| Histidine | 0.539mg | 0.047mg | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
| Contains more ProteinProtein | +523.9% |
| Contains more FatsFats | +9690.2% |
| Contains more OtherOther | +15.2% |
| Contains more CarbsCarbs | +190.7% |
| Contains more WaterWater | +600.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains more Mono. FatMonounsaturated fat | +42536.5% |
| Contains more Poly. FatPolyunsaturated fat | +16560.8% |
| Contains less Sat. FatSaturated fat | -99.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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
| Contains more StarchStarch | +105.7% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +99.7% |
| Contains more GlucoseGlucose | +19358.8% |
| Contains more FructoseFructose | +11236.4% |
~equal in
Lactose
~0g
