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Clementine vs Dried fruit - In-Depth Nutrition Comparison

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A recap on differences between Clementine and Dried fruit

  • Clementine has more Vitamin C, however Dried fruit is higher in Copper, Iron, Potassium, Vitamin E , Fiber, Vitamin B3, Manganese, Vitamin B5, and Phosphorus.
  • Clementine covers your daily Vitamin C needs 53% more than Dried fruit.

Food varieties used in this article are Clementines, raw and Apricots, dried, sulfured, uncooked.

Infographic

Clementine 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
Clementine
Clementine
1
:
7
Dried fruit
Dried fruit
Contains less Sodium -90%
Contains more Calcium +83.3%
Contains more Iron +1800%
Contains more Magnesium +220%
Contains more Phosphorus +238.1%
Contains more Potassium +556.5%
Contains more Zinc +550%
Contains more Copper +697.7%
Clementine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 6% 8% 9% 16% 1% 2% 15%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Contains less Sodium -90%
Contains more Calcium +83.3%
Contains more Iron +1800%
Contains more Magnesium +220%
Contains more Phosphorus +238.1%
Contains more Potassium +556.5%
Contains more Zinc +550%
Contains more Copper +697.7%

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
Clementine
Clementine
3
:
8
Dried fruit
Dried fruit
Contains more Vitamin C +4780%
Contains more Vitamin B1 +473.3%
Contains more Folate +140%
Contains more Vitamin E +2065%
Contains more Vitamin B2 +146.7%
Contains more Vitamin B3 +307.1%
Contains more Vitamin B5 +241.7%
Contains more Vitamin B6 +90.7%
Contains more Vitamin K +∞%
Clementine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 163% 22% 7% 12% 10% 18% 18% 0% 0%
Dried fruit
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 +4780%
Contains more Vitamin B1 +473.3%
Contains more Folate +140%
Contains more Vitamin E +2065%
Contains more Vitamin B2 +146.7%
Contains more Vitamin B3 +307.1%
Contains more Vitamin B5 +241.7%
Contains more Vitamin B6 +90.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clementine
Clementine
1
:
4
Dried fruit
Dried fruit
Contains more Water +180.3%
Contains more Protein +298.8%
Contains more Fats +240%
Contains more Carbs +421.1%
Contains more Other +542.5%
Clementine
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Dried fruit
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 Water +180.3%
Contains more Protein +298.8%
Contains more Fats +240%
Contains more Carbs +421.1%
Contains more Other +542.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Clementine
Clementine
0
:
4
Dried fruit
Dried fruit
Contains more Starch +∞%
Contains more Sucrose +32.4%
Contains more Glucose +1980.5%
Contains more Fructose +660.4%
Clementine
65% 17% 18%
Starch: 0 g
Sucrose: 5.96 g
Glucose: 1.59 g
Fructose: 1.64 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Dried fruit
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 Starch +∞%
Contains more Sucrose +32.4%
Contains more Glucose +1980.5%
Contains more Fructose +660.4%

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.
Clementine Dried fruit
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Clementine Dried fruit Opinion
Net carbs 10.32g 55.34g Dried fruit
Protein 0.85g 3.39g Dried fruit
Fats 0.15g 0.51g Dried fruit
Carbs 12.02g 62.64g Dried fruit
Calories 47kcal 241kcal Dried fruit
Starch 0g 0.35g Dried fruit
Fructose 1.64g 12.47g Dried fruit
Sugar 9.18g 53.44g Clementine
Fiber 1.7g 7.3g Dried fruit
Calcium 30mg 55mg Dried fruit
Iron 0.14mg 2.66mg Dried fruit
Magnesium 10mg 32mg Dried fruit
Phosphorus 21mg 71mg Dried fruit
Potassium 177mg 1162mg Dried fruit
Sodium 1mg 10mg Clementine
Zinc 0.06mg 0.39mg Dried fruit
Copper 0.043mg 0.343mg Dried fruit
Vitamin A 3604IU Dried fruit
Vitamin A RAE 180µg Dried fruit
Vitamin E 0.2mg 4.33mg Dried fruit
Vitamin C 48.8mg 1mg Clementine
Vitamin B1 0.086mg 0.015mg Clementine
Vitamin B2 0.03mg 0.074mg Dried fruit
Vitamin B3 0.636mg 2.589mg Dried fruit
Vitamin B5 0.151mg 0.516mg Dried fruit
Vitamin B6 0.075mg 0.143mg Dried fruit
Folate 24µg 10µg Clementine
Vitamin K 0µg 3.1µg 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
Saturated Fat 0.017g Clementine
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 0.074g Dried fruit

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
21%
Clementine
38%
Dried fruit
Minerals Daily Need Coverage Score
8%
Clementine
50%
Dried fruit

Comparison summary

Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Clementine
Clementine is lower in Sugar (difference - 44.26g)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Clementine
Clementine is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $2)

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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.