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  6. Almonds vs. Dried fruit

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 have more Vitamin A.
  • Almonds covers your daily need of 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.

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

Infographic

Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 +180100%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.516mg
~equal in Vitamin B6 ~0.143mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 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
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
10% 45% 45%
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
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
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
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds Dried fruit
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 Almonds Dried fruit Opinion
Calories 579kcal 241kcal Almonds
Protein 21.15g 3.39g Almonds
Fats 49.93g 0.51g Almonds
Vitamin C 0mg 1mg Dried fruit
Net carbs 9.05g 55.34g Dried fruit
Carbs 21.55g 62.64g Dried fruit
Magnesium 270mg 32mg Almonds
Calcium 269mg 55mg Almonds
Potassium 733mg 1162mg Dried fruit
Iron 3.71mg 2.66mg Almonds
Sugar 4.35g 53.44g Almonds
Fiber 12.5g 7.3g Almonds
Copper 1.031mg 0.343mg Almonds
Zinc 3.12mg 0.39mg Almonds
Starch 0.72g 0.35g Almonds
Phosphorus 481mg 71mg Almonds
Sodium 1mg 10mg Almonds
Vitamin A 2IU 3604IU Dried fruit
Vitamin A 0µg 180µg Dried fruit
Vitamin E 25.63mg 4.33mg Almonds
Manganese 2.179mg 0.235mg Almonds
Selenium 4.1µg 2.2µg Almonds
Vitamin B1 0.205mg 0.015mg Almonds
Vitamin B2 1.138mg 0.074mg Almonds
Vitamin B3 3.618mg 2.589mg Almonds
Vitamin B5 0.471mg 0.516mg Dried fruit
Vitamin B6 0.137mg 0.143mg Dried fruit
Vitamin K 0µg 3.1µg Dried fruit
Folate 44µg 10µg Almonds
Trans Fat 0.015g Dried fruit
Choline 52.1mg 13.9mg Almonds
Saturated Fat 3.802g 0.017g Dried fruit
Monounsaturated Fat 31.551g 0.074g Almonds
Polyunsaturated fat 12.329g 0.074g Almonds
Tryptophan 0.211mg 0.016mg Almonds
Threonine 0.601mg 0.073mg Almonds
Isoleucine 0.751mg 0.063mg Almonds
Leucine 1.473mg 0.105mg Almonds
Lysine 0.568mg 0.083mg Almonds
Methionine 0.157mg 0.015mg Almonds
Phenylalanine 1.132mg 0.062mg Almonds
Valine 0.855mg 0.078mg Almonds
Histidine 0.539mg 0.047mg Almonds
Fructose 0.11g 12.47g Dried fruit
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
36%
Dried fruit
Minerals Daily Need Coverage Score
142%
Almonds
44%
Dried fruit

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?
Almonds
Almonds is lower in Sugar (difference - 49.09g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Almonds
Almonds 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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.