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Crackers vs. Dried fruit — In-Depth Nutrition Comparison

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Differences between crackers and dried fruit

  • Crackers have more vitamin K, vitamin B1, vitamin B2, phosphorus, and folate, while dried fruit has more vitamin A, potassium, and copper.
  • Dried fruit's daily need coverage for vitamin A is 72% higher.
  • Dried fruit contains 327 times less saturated fat than crackers. Crackers contain 5.562g of saturated fat, while dried fruit contains 0.017g.
  • Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of crackers is 63.

The food types used in this comparison are Crackers, standard snack-type, regular and Apricots, dried, sulfured, uncooked.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 CalciumCalcium +118.2%
Contains more IronIron +51.5%
Contains more ZincZinc +25.6%
Contains more PhosphorusPhosphorus +249.3%
Contains more ManganeseManganese +108.9%
Contains more SeleniumSelenium +204.5%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +884.7%
Contains more CopperCopper +229.8%
Contains less SodiumSodium -98.6%

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 B1Vitamin B1 +2673.3%
Contains more Vitamin B2Vitamin B2 +516.2%
Contains more Vitamin B3Vitamin B3 +68.1%
Contains more Vitamin KVitamin K +2135.5%
Contains more FolateFolate +820%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B5Vitamin B5 +23.7%
Contains more Vitamin B6Vitamin B6 +127%
Contains more CholineCholine +44.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +95.9%
Contains more FatsFats +5082.4%
Contains more WaterWater +883.8%
~equal in Carbs ~62.64g
~equal in Other ~2.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +8755.4%
Contains more Poly. FatPolyunsaturated fat +17652.7%
Contains less Sat. FatSaturated fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 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 +14097.1%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +13.5%
Contains more GlucoseGlucose +6938.3%
Contains more FructoseFructose +4200%
~equal in Lactose ~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.
Crackers Dried fruit
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crackers Dried fruit DV% diff.
Polyunsaturated fat 13.137g 0.074g 87%
Vitamin K 69.3µg 3.1µg 55%
Fats 26.43g 0.51g 40%
Vitamin B1 0.416mg 0.015mg 33%
Sodium 726mg 10mg 31%
Potassium 118mg 1162mg 31%
Vitamin B2 0.456mg 0.074mg 29%
Copper 0.104mg 0.343mg 27%
Phosphorus 248mg 71mg 25%
Saturated fat 5.562g 0.017g 25%
Folate 92µg 10µg 21%
Vitamin A 0µg 180µg 20%
Starch 49.69g 0.35g 20%
Fiber 2.3g 7.3g 20%
Iron 4.03mg 2.66mg 17%
Monounsaturated fat 6.553g 0.074g 16%
Fructose 0.29g 12.47g 15%
Calories 510kcal 241kcal 13%
Vitamin B3 4.352mg 2.589mg 11%
Manganese 0.491mg 0.235mg 11%
Vitamin E 3.03mg 4.33mg 9%
Selenium 6.7µg 2.2µg 8%
Protein 6.64g 3.39g 7%
Calcium 120mg 55mg 7%
Vitamin B6 0.063mg 0.143mg 6%
Magnesium 18mg 32mg 3%
Vitamin B5 0.417mg 0.516mg 2%
Vitamin C 0mg 1mg 1%
Zinc 0.49mg 0.39mg 1%
Choline 9.6mg 13.9mg 1%
Carbs 61.3g 62.64g 0%
Net carbs 59g 55.34g N/A
Sugar 8.18g 53.44g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0.016mg 0%
Threonine 0.193mg 0.073mg 0%
Isoleucine 0.246mg 0.063mg 0%
Leucine 0.471mg 0.105mg 0%
Lysine 0.103mg 0.083mg 0%
Methionine 0.112mg 0.015mg 0%
Phenylalanine 0.331mg 0.062mg 0%
Valine 0.294mg 0.078mg 0%
Histidine 0.145mg 0.047mg 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers 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
49%
Crackers
24%
Dried fruit
Minerals Daily Need Coverage Score
56%
Crackers
44%
Dried fruit

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 716mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 5.545g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 32)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.4)
Which food is lower in Sugar?
Crackers
Crackers is lower in Sugar (difference - 45.26g)
Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.