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  6. Banana vs. Dried fruit

Banana vs. Dried fruit — In-Depth Nutrition Comparison

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Important differences between Banana and Dried fruit

  • Banana has more Vitamin B6, and Vitamin C, however, Dried fruit is richer in Iron, Copper, Vitamin E , Potassium, Vitamin A RAE, Fiber, Vitamin B3, and Phosphorus.
  • Dried fruit's daily need coverage for Iron is 30% more.
  • Banana contains 9 times more Vitamin C than Dried fruit. Banana contains 8.7mg of Vitamin C, while Dried fruit contains 1mg.

The food varieties used in the comparison are Bananas, raw and Apricots, dried, sulfured, uncooked.

Infographic

Banana 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.
Banana
Banana
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
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 less SodiumSodium -90%
Contains more ManganeseManganese +14.9%
Contains more MagnesiumMagnesium +18.5%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +224.6%
Contains more IronIron +923.1%
Contains more CopperCopper +339.7%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +222.7%
Contains more SeleniumSelenium +120%

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.
Banana
Banana
4
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 29% 3.8% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
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 CVitamin C +770%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B6Vitamin B6 +156.6%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +5531.3%
Contains more Vitamin E Vitamin E +4230%
Contains more Vitamin B3Vitamin B3 +289.3%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin KVitamin K +520%
Contains more CholineCholine +41.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.074mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 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 WaterWater +142.5%
Contains more ProteinProtein +211%
Contains more FatsFats +54.5%
Contains more CarbsCarbs +174.3%
Contains more OtherOther +209.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
0
52% 15% 34%
Saturated Fat: Sat. Fat 0.112 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 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 less Sat. FatSaturated Fat -84.8%
Contains more Mono. FatMonounsaturated Fat +131.3%
~equal in Polyunsaturated fat ~0.074g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
Banana
2
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 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 +1437.1%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +230.1%
Contains more GlucoseGlucose +564.3%
Contains more FructoseFructose +157.1%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Banana Dried fruit
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Banana Dried fruit Opinion
Calories 89kcal 241kcal Dried fruit
Protein 1.09g 3.39g Dried fruit
Fats 0.33g 0.51g Dried fruit
Vitamin C 8.7mg 1mg Banana
Net carbs 20.24g 55.34g Dried fruit
Carbs 22.84g 62.64g Dried fruit
Magnesium 27mg 32mg Dried fruit
Calcium 5mg 55mg Dried fruit
Potassium 358mg 1162mg Dried fruit
Iron 0.26mg 2.66mg Dried fruit
Sugar 12.23g 53.44g Banana
Fiber 2.6g 7.3g Dried fruit
Copper 0.078mg 0.343mg Dried fruit
Zinc 0.15mg 0.39mg Dried fruit
Starch 5.38g 0.35g Banana
Phosphorus 22mg 71mg Dried fruit
Sodium 1mg 10mg Banana
Vitamin A 64IU 3604IU Dried fruit
Vitamin A RAE 3µg 180µg Dried fruit
Vitamin E 0.1mg 4.33mg Dried fruit
Manganese 0.27mg 0.235mg Banana
Selenium 1µg 2.2µg Dried fruit
Vitamin B1 0.031mg 0.015mg Banana
Vitamin B2 0.073mg 0.074mg Dried fruit
Vitamin B3 0.665mg 2.589mg Dried fruit
Vitamin B5 0.334mg 0.516mg Dried fruit
Vitamin B6 0.367mg 0.143mg Banana
Vitamin K 0.5µg 3.1µg Dried fruit
Folate 20µg 10µg Banana
Choline 9.8mg 13.9mg Dried fruit
Saturated Fat 0.112g 0.017g Dried fruit
Monounsaturated Fat 0.032g 0.074g Dried fruit
Polyunsaturated fat 0.073g 0.074g Dried fruit
Tryptophan 0.009mg 0.016mg Dried fruit
Threonine 0.028mg 0.073mg Dried fruit
Isoleucine 0.028mg 0.063mg Dried fruit
Leucine 0.068mg 0.105mg Dried fruit
Lysine 0.05mg 0.083mg Dried fruit
Methionine 0.008mg 0.015mg Dried fruit
Phenylalanine 0.049mg 0.062mg Dried fruit
Valine 0.047mg 0.078mg Dried fruit
Histidine 0.077mg 0.047mg Banana
Fructose 4.85g 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana 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
15%
Banana
36%
Dried fruit
Minerals Daily Need Coverage Score
14%
Banana
44%
Dried fruit

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.095g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Banana
Banana is lower in Sugar (difference - 41.21g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 9mg)
Which food is cheaper?
Banana
Banana is cheaper (difference - $1.8)
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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.