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Dried fruit vs. Apple pie — In-Depth Nutrition Comparison

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A recap on differences between dried fruit and apple pie

  • Dried fruit has more vitamin A, copper, potassium, fiber, iron, vitamin B3, and vitamin B6; however, apple pie is higher in vitamin B1.
  • Dried fruit covers your daily vitamin A needs 70% more than apple pie.
  • Apple pie contains 18 times less potassium than dried fruit. Dried fruit contains 1162mg of potassium, while apple pie contains 65mg.
  • Dried fruit has less sodium.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Pie, apple, commercially prepared, unenriched flour.

Infographic

Dried fruit vs Apple pie 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 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +1687.7%
Contains more IronIron +119.8%
Contains more CopperCopper +645.7%
Contains more ZincZinc +143.8%
Contains more PhosphorusPhosphorus +195.8%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +29.1%
Contains more SeleniumSelenium +∞%

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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Contains more Vitamin AVitamin A +520.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +130.5%
Contains more Vitamin B5Vitamin B5 +333.6%
Contains more Vitamin B6Vitamin B6 +276.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +220%
Contains more Vitamin B1Vitamin B1 +793.3%
Contains more Vitamin B2Vitamin B2 +113.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more ProteinProtein +78.4%
Contains more CarbsCarbs +84.2%
Contains more OtherOther +185.6%
Contains more FatsFats +2056.9%
Contains more WaterWater +69%

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
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +5829.7%
Contains more Poly. FatPolyunsaturated fat +2870.3%

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 Apple pie
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Apple pie DV% diff.
Copper 0.343mg 0.046mg 33%
Potassium 1162mg 65mg 32%
Vitamin E 4.33mg 29%
Fiber 7.3g 1.6g 23%
Iron 2.66mg 1.21mg 18%
Saturated fat 0.017g 3.797g 17%
Vitamin A 180µg 29µg 17%
Fructose 12.47g 16%
Fats 0.51g 11g 16%
Polyunsaturated fat 0.074g 2.198g 14%
Monounsaturated fat 0.074g 4.388g 11%
Sodium 10mg 266mg 11%
Vitamin B1 0.015mg 0.134mg 10%
Carbs 62.64g 34g 10%
Vitamin B3 2.589mg 1.123mg 9%
Vitamin B5 0.516mg 0.119mg 8%
Vitamin B6 0.143mg 0.038mg 8%
Phosphorus 71mg 24mg 7%
Magnesium 32mg 7mg 6%
Vitamin B2 0.074mg 0.158mg 6%
Calcium 55mg 11mg 4%
Selenium 2.2µg 4%
Vitamin K 3.1µg 3%
Protein 3.39g 1.9g 3%
Choline 13.9mg 3%
Zinc 0.39mg 0.16mg 2%
Vitamin C 1mg 3.2mg 2%
Folate 10µg 4µg 2%
Manganese 0.235mg 0.182mg 2%
Calories 241kcal 237kcal 0%
Net carbs 55.34g 32.4g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.016mg 0.026mg 0%
Threonine 0.073mg 0.054mg 0%
Isoleucine 0.063mg 0.073mg 0%
Leucine 0.105mg 0.129mg 0%
Lysine 0.083mg 0.07mg 0%
Methionine 0.015mg 0.032mg 0%
Phenylalanine 0.062mg 0.088mg 0%
Valine 0.078mg 0.084mg 0%
Histidine 0.047mg 0.038mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Apple pie
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
24%
Dried fruit
10%
Apple pie
Minerals Daily Need Coverage Score
44%
Dried fruit
15%
Apple pie

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 256mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 3.78g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Apple pie
Apple pie is lower in Sugar (difference - 53.44g)
Which food is cheaper?
Apple pie
Apple pie is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.