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  6. Chocolate vs. Dried fruit

Chocolate vs. Dried fruit — In-Depth Nutrition Comparison

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The main differences between Chocolate and Dried fruit

  • Chocolate has more Copper, Iron, Manganese, Magnesium, Phosphorus, and Zinc, however, Dried fruit has more Vitamin E, Vitamin A, and Potassium.
  • Daily need coverage for Saturated Fat from Chocolate is 93% higher.
  • Dried fruit has 6 times less Manganese than Chocolate. Chocolate has 1.419mg of Manganese, while Dried fruit has 0.235mg.
  • Dried fruit is lower in Saturated Fat.

Food types used in this article are Chocolate, dark, 45- 59% cacao solids and Apricots, dried, sulfured, uncooked.

Infographic

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 +356.3%
Contains more IronIron +201.5%
Contains more CopperCopper +199.7%
Contains more ZincZinc +415.4%
Contains more PhosphorusPhosphorus +190.1%
Contains more ManganeseManganese +503.8%
Contains more SeleniumSelenium +36.4%
Contains more PotassiumPotassium +107.9%
Contains less SodiumSodium -58.3%
~equal in Calcium ~55mg

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% 3% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
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 B1Vitamin B1 +66.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +161.3%
Contains more Vitamin AVitamin A +7108%
Contains more Vitamin EVitamin E +701.9%
Contains more Vitamin B2Vitamin B2 +48%
Contains more Vitamin B3Vitamin B3 +257.1%
Contains more Vitamin B5Vitamin B5 +73.7%
Contains more Vitamin B6Vitamin B6 +240.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +44%
Contains more FatsFats +6033.3%
Contains more WaterWater +3084.5%
Contains more OtherOther +51.2%
~equal in Carbs ~62.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated Fat: Sat. Fat 18.519 g
Monounsaturated Fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +12791.9%
Contains more Poly. FatPolyunsaturated fat +1375.7%
Contains less Sat. FatSaturated Fat -99.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 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 SucroseSucrose +486.2%
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~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.
Chocolate Dried fruit
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chocolate Dried fruit Opinion
Calories 546kcal 241kcal Chocolate
Protein 4.88g 3.39g Chocolate
Fats 31.28g 0.51g Chocolate
Vitamin C 1mg Dried fruit
Net carbs 54.17g 55.34g Dried fruit
Carbs 61.17g 62.64g Dried fruit
Cholesterol 8mg 0mg Dried fruit
Magnesium 146mg 32mg Chocolate
Calcium 56mg 55mg Chocolate
Potassium 559mg 1162mg Dried fruit
Iron 8.02mg 2.66mg Chocolate
Sugar 47.9g 53.44g Chocolate
Fiber 7g 7.3g Dried fruit
Copper 1.028mg 0.343mg Chocolate
Zinc 2.01mg 0.39mg Chocolate
Starch 0.35g Dried fruit
Phosphorus 206mg 71mg Chocolate
Sodium 24mg 10mg Dried fruit
Vitamin A 50IU 3604IU Dried fruit
Vitamin A 2µg 180µg Dried fruit
Vitamin E 0.54mg 4.33mg Dried fruit
Manganese 1.419mg 0.235mg Chocolate
Selenium 3µg 2.2µg Chocolate
Vitamin B1 0.025mg 0.015mg Chocolate
Vitamin B2 0.05mg 0.074mg Dried fruit
Vitamin B3 0.725mg 2.589mg Dried fruit
Vitamin B5 0.297mg 0.516mg Dried fruit
Vitamin B6 0.042mg 0.143mg Dried fruit
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 3.1µg Chocolate
Folate 10µg Dried fruit
Trans Fat 0.112g Dried fruit
Choline 13.9mg Dried fruit
Saturated Fat 18.519g 0.017g Dried fruit
Monounsaturated Fat 9.54g 0.074g Chocolate
Polyunsaturated fat 1.092g 0.074g Chocolate
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 0g 12.47g Dried fruit
Omega-3 - EPA 0.001g 0g Chocolate
Omega-3 - ALA 0.085g Chocolate
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate 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
9%
Chocolate
36%
Dried fruit
Minerals Daily Need Coverage Score
116%
Chocolate
44%
Dried fruit

Comparison summary

Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 18.502g)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Chocolate
Chocolate is lower in Sugar (difference - 5.54g)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.