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  6. Dried fruit vs. Almonds

Dried fruit vs. Almonds — In-Depth Nutrition Comparison

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Summary of differences between Dried fruit and Almonds

  • Dried fruit has more Vitamin A, while Almonds has more Vitamin E, Manganese, Vitamin B2, Copper, Phosphorus, Magnesium, Zinc, Calcium, and Fiber.
  • Almonds covers your daily need of Vitamin E 142% more than Dried fruit.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Nuts, almonds.

Infographic

Dried fruit vs Almonds 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more PotassiumPotassium +58.5%
Contains more MagnesiumMagnesium +743.8%
Contains more CalciumCalcium +389.1%
Contains more IronIron +39.5%
Contains more CopperCopper +200.6%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +577.5%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +827.2%
Contains more SeleniumSelenium +86.4%

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 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 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +180100%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +491.9%
Contains more Vitamin B1Vitamin B1 +1266.7%
Contains more Vitamin B2Vitamin B2 +1437.8%
Contains more Vitamin B3Vitamin B3 +39.7%
Contains more FolateFolate +340%
Contains more CholineCholine +274.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.471mg
~equal in Vitamin B6 ~0.137mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more CarbsCarbs +190.7%
Contains more WaterWater +600.5%
Contains more ProteinProtein +523.9%
Contains more FatsFats +9690.2%
Contains more OtherOther +15.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated Fat -99.6%
Contains more Mono. FatMonounsaturated Fat +42536.5%
Contains more Poly. FatPolyunsaturated fat +16560.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more SucroseSucrose +99.7%
Contains more GlucoseGlucose +19358.8%
Contains more FructoseFructose +11236.4%
Contains more StarchStarch +105.7%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Almonds
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Almonds Opinion
Calories 241kcal 579kcal Almonds
Protein 3.39g 21.15g Almonds
Fats 0.51g 49.93g Almonds
Vitamin C 1mg 0mg Dried fruit
Net carbs 55.34g 9.05g Dried fruit
Carbs 62.64g 21.55g Dried fruit
Magnesium 32mg 270mg Almonds
Calcium 55mg 269mg Almonds
Potassium 1162mg 733mg Dried fruit
Iron 2.66mg 3.71mg Almonds
Sugar 53.44g 4.35g Almonds
Fiber 7.3g 12.5g Almonds
Copper 0.343mg 1.031mg Almonds
Zinc 0.39mg 3.12mg Almonds
Starch 0.35g 0.72g Almonds
Phosphorus 71mg 481mg Almonds
Sodium 10mg 1mg Almonds
Vitamin A 3604IU 2IU Dried fruit
Vitamin A 180µg 0µg Dried fruit
Vitamin E 4.33mg 25.63mg Almonds
Manganese 0.235mg 2.179mg Almonds
Selenium 2.2µg 4.1µg Almonds
Vitamin B1 0.015mg 0.205mg Almonds
Vitamin B2 0.074mg 1.138mg Almonds
Vitamin B3 2.589mg 3.618mg Almonds
Vitamin B5 0.516mg 0.471mg Dried fruit
Vitamin B6 0.143mg 0.137mg Dried fruit
Vitamin K 3.1µg 0µg Dried fruit
Folate 10µg 44µg Almonds
Trans Fat 0.015g Dried fruit
Choline 13.9mg 52.1mg Almonds
Saturated Fat 0.017g 3.802g Dried fruit
Monounsaturated Fat 0.074g 31.551g Almonds
Polyunsaturated fat 0.074g 12.329g Almonds
Tryptophan 0.016mg 0.211mg Almonds
Threonine 0.073mg 0.601mg Almonds
Isoleucine 0.063mg 0.751mg Almonds
Leucine 0.105mg 1.473mg Almonds
Lysine 0.083mg 0.568mg Almonds
Methionine 0.015mg 0.157mg Almonds
Phenylalanine 0.062mg 1.132mg Almonds
Valine 0.078mg 0.855mg Almonds
Histidine 0.047mg 0.539mg Almonds
Fructose 12.47g 0.11g Dried fruit
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Almonds
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
36%
Dried fruit
78%
Almonds
Minerals Daily Need Coverage Score
44%
Dried fruit
142%
Almonds

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 3.785g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.4)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 49.09g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Almonds
Almonds 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.