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  6. Chokecherries vs. Dried fruit

Chokecherries vs. Dried fruit — In-Depth Nutrition Comparison

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Differences between Chokecherries and Dried fruit

  • Chokecherries have more Fiber, and Vitamin K, while Dried fruit have more Copper, Iron, Potassium, Vitamin E, Vitamin A, and Vitamin B3.
  • Chokecherries' daily need coverage for Fiber is 39% higher.
  • Dried fruit contains 9 times less Vitamin K than Chokecherries. Chokecherries contain 29.3µg of Vitamin K, while Dried fruit contains 3.1µg.

The food types used in this comparison are Chokecherries, raw, pitted (Shoshone Bannock) and Apricots, dried, sulfured, uncooked.

Infographic

Chokecherries 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 15% 12% 27% 15% 23% 5.2% 19% 0.26% 25% 9.3%
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 -80%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +276.1%
Contains more IronIron +565%
Contains more CopperCopper +404.4%
Contains more ZincZinc +105.3%
Contains more PhosphorusPhosphorus +57.8%
Contains more ManganeseManganese +22.4%
Contains more SeleniumSelenium +29.4%

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 2.3% 2.6% 15% 0% 7.3% 13% 13% 20% 45% 0% 73% 7.5% 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 +93.3%
Contains more Vitamin B6Vitamin B6 +35%
Contains more Vitamin KVitamin K +845.2%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin AVitamin A +8281.4%
Contains more Vitamin EVitamin E +477.3%
Contains more Vitamin B2Vitamin B2 +27.6%
Contains more Vitamin B3Vitamin B3 +285.3%
Contains more Vitamin B5Vitamin B5 +56.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~10µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 34% 62%
Protein: 2.89 g
Fats: 0.98 g
Carbs: 33.88 g
Water: 61.5 g
Other: 0.75 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 FatsFats +92.2%
Contains more WaterWater +99.1%
Contains more ProteinProtein +17.3%
Contains more CarbsCarbs +84.9%
Contains more OtherOther +242.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 59% 36%
Starch: 0.87 g
Sucrose: 0 g
Glucose: 8.85 g
Fructose: 5.38 g
Lactose: 0 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 StarchStarch +148.6%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +273.8%
Contains more FructoseFructose +131.8%
~equal in Lactose ~0g
~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.
Chokecherries Dried fruit
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Chokecherries Dried fruit Opinion
Calories 156kcal 241kcal Dried fruit
Protein 2.89g 3.39g Dried fruit
Fats 0.98g 0.51g Chokecherries
Vitamin C 0.7mg 1mg Dried fruit
Net carbs 16.88g 55.34g Dried fruit
Carbs 33.88g 62.64g Dried fruit
Magnesium 21mg 32mg Dried fruit
Calcium 40mg 55mg Dried fruit
Potassium 309mg 1162mg Dried fruit
Iron 0.4mg 2.66mg Dried fruit
Sugar 14.22g 53.44g Chokecherries
Fiber 17g 7.3g Chokecherries
Copper 0.068mg 0.343mg Dried fruit
Zinc 0.19mg 0.39mg Dried fruit
Starch 0.87g 0.35g Chokecherries
Phosphorus 45mg 71mg Dried fruit
Sodium 2mg 10mg Chokecherries
Vitamin A 43IU 3604IU Dried fruit
Vitamin A 2µg 180µg Dried fruit
Vitamin E 0.75mg 4.33mg Dried fruit
Manganese 0.192mg 0.235mg Dried fruit
Selenium 1.7µg 2.2µg Dried fruit
Vitamin B1 0.029mg 0.015mg Chokecherries
Vitamin B2 0.058mg 0.074mg Dried fruit
Vitamin B3 0.672mg 2.589mg Dried fruit
Vitamin B5 0.33mg 0.516mg Dried fruit
Vitamin B6 0.193mg 0.143mg Chokecherries
Vitamin K 29.3µg 3.1µg Chokecherries
Folate 10µg 10µg
Choline 13.9mg Dried fruit
Saturated Fat 0.017g Chokecherries
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 0.074g Dried fruit
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 5.38g 12.47g Dried fruit

Which food is preferable for your diet?

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

Comparison summary

Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Cholesterol?
Chokecherries
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Chokecherries
Chokecherries is lower in Sugar (difference - 39.22g)
Which food contains less Sodium?
Chokecherries
Chokecherries contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Chokecherries
Chokecherries is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Chokecherries
Chokecherries is lower in glycemic index (difference - 31)
Which food is cheaper?
Chokecherries
Chokecherries is cheaper (difference - $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. Chokecherries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168058/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.