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Clementine vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of clementine is higher.

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

Infographic

Clementine vs Dried fruit infographic
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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 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
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 MagnesiumMagnesium +220%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +556.5%
Contains more IronIron +1800%
Contains more CopperCopper +697.7%
Contains more ZincZinc +550%
Contains more PhosphorusPhosphorus +238.1%
Contains more ManganeseManganese +921.7%
Contains more SeleniumSelenium +2100%

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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
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% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +4780%
Contains more Vitamin B1Vitamin B1 +473.3%
Contains more FolateFolate +140%
Contains more Vitamin EVitamin E +2065%
Contains more Vitamin B2Vitamin B2 +146.7%
Contains more Vitamin B3Vitamin B3 +307.1%
Contains more Vitamin B5Vitamin B5 +241.7%
Contains more Vitamin B6Vitamin B6 +90.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient Clementine Dried fruit DV% diff.
Vitamin C 48.8mg 1mg 53%
Copper 0.043mg 0.343mg 33%
Iron 0.14mg 2.66mg 32%
Potassium 177mg 1162mg 29%
Vitamin E 0.2mg 4.33mg 28%
Fiber 1.7g 7.3g 22%
Vitamin A 180µg 20%
Carbs 12.02g 62.64g 17%
Fructose 1.64g 12.47g 14%
Vitamin B3 0.636mg 2.589mg 12%
Calories 47kcal 241kcal 10%
Manganese 0.023mg 0.235mg 9%
Phosphorus 21mg 71mg 7%
Vitamin B5 0.151mg 0.516mg 7%
Vitamin B1 0.086mg 0.015mg 6%
Protein 0.85g 3.39g 5%
Vitamin B6 0.075mg 0.143mg 5%
Magnesium 10mg 32mg 5%
Folate 24µg 10µg 4%
Selenium 0.1µg 2.2µg 4%
Calcium 30mg 55mg 3%
Vitamin K 0µg 3.1µg 3%
Vitamin B2 0.03mg 0.074mg 3%
Zinc 0.06mg 0.39mg 3%
Fats 0.15g 0.51g 1%
Net carbs 10.32g 55.34g N/A
Sugar 9.18g 53.44g N/A
Starch 0g 0.35g 0%
Sodium 1mg 10mg 0%
Choline 14mg 13.9mg 0%
Saturated fat 0.017g 0%
Monounsaturated fat 0.074g 0%
Polyunsaturated fat 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 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 +180.3%
Contains more ProteinProtein +298.8%
Contains more FatsFats +240%
Contains more CarbsCarbs +421.1%
Contains more OtherOther +542.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 +∞%
Contains more SucroseSucrose +32.4%
Contains more GlucoseGlucose +1980.5%
Contains more FructoseFructose +660.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.