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Dried fruit vs. American cheese — In-Depth Nutrition Comparison

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A recap on differences between dried fruit and American cheese

  • Dried fruit has more vitamin A, copper, and potassium; however, American cheese is higher in calcium, phosphorus, vitamin B12, and selenium.
  • American cheese covers your daily calcium needs 99% more than dried fruit.
  • American cheese contains 9 times less potassium than dried fruit. Dried fruit contains 1162mg of potassium, while American cheese contains 132mg.
  • Dried fruit has less sodium.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Dried fruit vs American cheese 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 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +780.3%
Contains more IronIron +322.2%
Contains more CopperCopper +645.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +473.2%
Contains more CalciumCalcium +1800%
Contains more ZincZinc +538.5%
Contains more PhosphorusPhosphorus +802.8%
Contains more SeleniumSelenium +818.2%

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% 60% 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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +441.3%
Contains more Vitamin B3Vitamin B3 +3306.6%
Contains more Vitamin B5Vitamin B5 +28%
Contains more Vitamin B6Vitamin B6 +164.8%
Contains more Vitamin KVitamin K +19.2%
Contains more FolateFolate +25%
Contains more Vitamin AVitamin A +38.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +216.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +160.4%
~equal in Vitamin B1 ~0.015mg

All nutrients comparison - raw data values

Nutrient Dried fruit American cheese DV% diff.
Calcium 55mg 1045mg 99%
Saturated fat 0.017g 18.057g 82%
Phosphorus 71mg 641mg 81%
Sodium 10mg 1671mg 72%
Vitamin B12 0µg 1.5µg 63%
Fats 0.51g 31.79g 48%
Copper 0.343mg 0.046mg 33%
Selenium 2.2µg 20.2µg 33%
Cholesterol 0mg 100mg 33%
Potassium 1162mg 132mg 30%
Fiber 7.3g 0g 29%
Protein 3.39g 18.13g 29%
Iron 2.66mg 0.63mg 25%
Vitamin E 4.33mg 0.8mg 24%
Monounsaturated fat 0.074g 8.236g 20%
Carbs 62.64g 3.7g 20%
Zinc 0.39mg 2.49mg 19%
Fructose 12.47g 0g 16%
Vitamin B3 2.589mg 0.076mg 16%
Vitamin B2 0.074mg 0.234mg 12%
Polyunsaturated fat 0.074g 1.286g 8%
Vitamin A 180µg 250µg 8%
Manganese 0.235mg 0.041mg 8%
Calories 241kcal 371kcal 7%
Vitamin B6 0.143mg 0.054mg 7%
Choline 13.9mg 36.2mg 4%
Vitamin D 0IU 23IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B5 0.516mg 0.403mg 2%
Vitamin C 1mg 0mg 1%
Folate 10µg 8µg 1%
Magnesium 32mg 26mg 1%
Net carbs 55.34g 3.7g N/A
Sugar 53.44g 2.26g N/A
Starch 0.35g 0%
Vitamin B1 0.015mg 0.015mg 0%
Vitamin K 3.1µg 2.6µg 0%
Trans fat 1.144g N/A
Tryptophan 0.016mg 0.232mg 0%
Threonine 0.073mg 0.772mg 0%
Isoleucine 0.063mg 0.938mg 0%
Leucine 0.105mg 1.716mg 0%
Lysine 0.083mg 1.516mg 0%
Methionine 0.015mg 0.475mg 0%
Phenylalanine 0.062mg 0.939mg 0%
Valine 0.078mg 1.187mg 0%
Histidine 0.047mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +1593%
Contains more ProteinProtein +434.8%
Contains more FatsFats +6133.3%
Contains more WaterWater +28.2%
Contains more OtherOther +163.4%

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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +11029.7%
Contains more Poly. FatPolyunsaturated fat +1637.8%

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
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Maltose ~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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.