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Dried fruit vs Apple - In-Depth Nutrition Comparison

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A recap on differences between Dried fruit and Apple

  • Apple has less Copper, Iron, Potassium, Vitamin E , Vitamin A, Fiber, Vitamin B3, Vitamin B5, Manganese and Phosphorus.
  • Dried fruit covers your daily Copper needs 35% more than Apple.
  • Apple contains 60 times less Vitamin A than Dried fruit. Dried fruit contains 180µg of Vitamin A, while Apple contains 3µg.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Apples, raw, with skin.

Infographic

Dried fruit vs Apple 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Apple
Contains more Iron +2116.7%
Contains more Calcium +816.7%
Contains more Potassium +986%
Contains more Magnesium +540%
Contains more Copper +1170.4%
Contains more Zinc +875%
Contains more Phosphorus +545.5%
Contains less Sodium -90%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 10% 4% 9% 2% 5% 1%
Contains more Iron +2116.7%
Contains more Calcium +816.7%
Contains more Potassium +986%
Contains more Magnesium +540%
Contains more Copper +1170.4%
Contains more Zinc +875%
Contains more Phosphorus +545.5%
Contains less Sodium -90%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Apple
Contains more Vitamin A +6574.1%
Contains more Vitamin E +2305.6%
Contains more Vitamin B2 +184.6%
Contains more Vitamin B3 +2745.1%
Contains more Vitamin B5 +745.9%
Contains more Vitamin B6 +248.8%
Contains more Vitamin K +40.9%
Contains more Folate +233.3%
Contains more Vitamin C +360%
Contains more Vitamin B1 +13.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 4% 4% 0% 5% 6% 2% 4% 10% 0% 6% 3%
Contains more Vitamin A +6574.1%
Contains more Vitamin E +2305.6%
Contains more Vitamin B2 +184.6%
Contains more Vitamin B3 +2745.1%
Contains more Vitamin B5 +745.9%
Contains more Vitamin B6 +248.8%
Contains more Vitamin K +40.9%
Contains more Folate +233.3%
Contains more Vitamin C +360%
Contains more Vitamin B1 +13.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
38
Dried fruit
5
Apple
Mineral Summary Score
50
Dried fruit
4
Apple

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
20%
Dried fruit
2%
Apple
Carbohydrates
63%
Dried fruit
14%
Apple
Fats
2%
Dried fruit
1%
Apple

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Apple
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dried fruit Apple
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 5)
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 contains less Sugars?
Apple
Apple contains less Sugars (difference - 43.05g)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 9mg)
Which food is cheaper?
Apple
Apple is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dried fruit Apple Opinion
Calories 241 52 Dried fruit
Protein 3.39 0.26 Dried fruit
Fats 0.51 0.17 Dried fruit
Vitamin C 1 4.6 Apple
Carbs 62.64 13.81 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 0.12 Dried fruit
Calcium 55 6 Dried fruit
Potassium 1162 107 Dried fruit
Magnesium 32 5 Dried fruit
Sugars 53.44 10.39 Apple
Fiber 7.3 2.4 Dried fruit
Copper 0.343 0.027 Dried fruit
Zinc 0.39 0.04 Dried fruit
Starch 0.35 0.05 Dried fruit
Phosphorus 71 11 Dried fruit
Sodium 10 1 Apple
Vitamin A 3604 54 Dried fruit
Vitamin E 4.33 0.18 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.017 Apple
Vitamin B2 0.074 0.026 Dried fruit
Vitamin B3 2.589 0.091 Dried fruit
Vitamin B5 0.516 0.061 Dried fruit
Vitamin B6 0.143 0.041 Dried fruit
Vitamin B12 0 0
Vitamin K 3.1 2.2 Dried fruit
Folate 10 3 Dried fruit
Trans Fat 0 Dried fruit
Saturated Fat 0.017 0.028 Dried fruit
Monounsaturated Fat 0.074 0.007 Dried fruit
Polyunsaturated fat 0.074 0.051 Dried fruit
Tryptophan 0.016 0.001 Dried fruit
Threonine 0.073 0.006 Dried fruit
Isoleucine 0.063 0.006 Dried fruit
Leucine 0.105 0.013 Dried fruit
Lysine 0.083 0.012 Dried fruit
Methionine 0.015 0.001 Dried fruit
Phenylalanine 0.062 0.006 Dried fruit
Valine 0.078 0.012 Dried fruit
Histidine 0.047 0.005 Dried fruit
Fructose 12.47 5.9 Dried fruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.