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Cherry vs Dried fruit - In-Depth Nutrition Comparison

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A recap on differences between Cherry and Dried fruit

  • Cherry has more Vitamin C, however Dried fruit is higher in Iron, Potassium, Vitamin E , Copper, Fiber, Vitamin B3, Vitamin A RAE, Phosphorus, and Vitamin B6.
  • Dried fruit covers your daily Iron needs 29% more than Cherry.
  • Dried fruit contains 10 times less Vitamin C than Cherry. Cherry contains 10mg of Vitamin C, while Dried fruit contains 1mg.

Food varieties used in this article are Cherries, sour, red, raw and Apricots, dried, sulfured, uncooked.

Infographic

Cherry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -70%
Contains more Calcium +243.8%
Contains more Iron +731.3%
Contains more Magnesium +255.6%
Contains more Phosphorus +373.3%
Contains more Potassium +571.7%
Contains more Zinc +290%
Contains more Copper +229.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 12% 7% 7% 16% 1% 3% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Contains less Sodium -70%
Contains more Calcium +243.8%
Contains more Iron +731.3%
Contains more Magnesium +255.6%
Contains more Phosphorus +373.3%
Contains more Potassium +571.7%
Contains more Zinc +290%
Contains more Copper +229.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cherry
2
:
Contains more Vitamin C +900%
Contains more Vitamin B1 +100%
Contains more Vitamin A +180.9%
Contains more Vitamin E +6085.7%
Contains more Vitamin B2 +85%
Contains more Vitamin B3 +547.3%
Contains more Vitamin B5 +260.8%
Contains more Vitamin B6 +225%
Contains more Folate +25%
Contains more Vitamin K +47.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 2% 0% 34% 8% 10% 8% 9% 11% 6% 0% 6%
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 +900%
Contains more Vitamin B1 +100%
Contains more Vitamin A +180.9%
Contains more Vitamin E +6085.7%
Contains more Vitamin B2 +85%
Contains more Vitamin B3 +547.3%
Contains more Vitamin B5 +260.8%
Contains more Vitamin B6 +225%
Contains more Folate +25%
Contains more Vitamin K +47.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cherry Dried fruit
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cherry Dried fruit Opinion
Net carbs 10.58g 55.34g Dried fruit
Protein 1g 3.39g Dried fruit
Fats 0.3g 0.51g Dried fruit
Carbs 12.18g 62.64g Dried fruit
Calories 50kcal 241kcal Dried fruit
Starch g 0.35g Dried fruit
Fructose 3.51g 12.47g Dried fruit
Sugar 8.49g 53.44g Cherry
Fiber 1.6g 7.3g Dried fruit
Calcium 16mg 55mg Dried fruit
Iron 0.32mg 2.66mg Dried fruit
Magnesium 9mg 32mg Dried fruit
Phosphorus 15mg 71mg Dried fruit
Potassium 173mg 1162mg Dried fruit
Sodium 3mg 10mg Cherry
Zinc 0.1mg 0.39mg Dried fruit
Copper 0.104mg 0.343mg Dried fruit
Vitamin A 1283IU 3604IU Dried fruit
Vitamin E 0.07mg 4.33mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10mg 1mg Cherry
Vitamin B1 0.03mg 0.015mg Cherry
Vitamin B2 0.04mg 0.074mg Dried fruit
Vitamin B3 0.4mg 2.589mg Dried fruit
Vitamin B5 0.143mg 0.516mg Dried fruit
Vitamin B6 0.044mg 0.143mg Dried fruit
Folate 8µg 10µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 2.1µg 3.1µg Dried fruit
Tryptophan mg 0.016mg Dried fruit
Threonine mg 0.073mg Dried fruit
Isoleucine mg 0.063mg Dried fruit
Leucine mg 0.105mg Dried fruit
Lysine mg 0.083mg Dried fruit
Methionine mg 0.015mg Dried fruit
Phenylalanine mg 0.062mg Dried fruit
Valine mg 0.078mg Dried fruit
Histidine mg 0.047mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat 0g g Dried fruit
Saturated Fat 0.068g 0.017g Dried fruit
Monounsaturated Fat 0.082g 0.074g Cherry
Polyunsaturated fat 0.09g 0.074g Cherry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cherry Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Cherry
38
Dried fruit
Mineral Summary Score
10
Cherry
50
Dried fruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Cherry
20%
Dried fruit
Carbohydrates
12%
Cherry
63%
Dried fruit
Fats
1%
Cherry
2%
Dried fruit

Comparison summary

Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.051g)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Cherry
Cherry is lower in Sugar (difference - 44.95g)
Which food contains less Sodium?
Cherry
Cherry contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Cherry
Cherry is lower in glycemic index (difference - 9)
Which food is cheaper?
Cherry
Cherry is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.