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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +816.7%
Contains more Iron +2116.7%
Contains more Magnesium +540%
Contains more Phosphorus +545.5%
Contains more Potassium +986%
Contains more Zinc +875%
Contains more Copper +1170.4%
Contains less Sodium -90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Contains more Calcium +816.7%
Contains more Iron +2116.7%
Contains more Magnesium +540%
Contains more Phosphorus +545.5%
Contains more Potassium +986%
Contains more Zinc +875%
Contains more Copper +1170.4%
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 Folate +233.3%
Contains more Vitamin K +40.9%
Contains more Vitamin C +360%
Contains more Vitamin B1 +13.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
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 Folate +233.3%
Contains more Vitamin K +40.9%
Contains more Vitamin C +360%
Contains more Vitamin B1 +13.3%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Apple Opinion
Net carbs 55.34g 11.41g Dried fruit
Protein 3.39g 0.26g Dried fruit
Fats 0.51g 0.17g Dried fruit
Carbs 62.64g 13.81g Dried fruit
Calories 241kcal 52kcal Dried fruit
Starch 0.35g 0.05g Dried fruit
Fructose 12.47g 5.9g Dried fruit
Sugar 53.44g 10.39g Apple
Fiber 7.3g 2.4g Dried fruit
Calcium 55mg 6mg Dried fruit
Iron 2.66mg 0.12mg Dried fruit
Magnesium 32mg 5mg Dried fruit
Phosphorus 71mg 11mg Dried fruit
Potassium 1162mg 107mg Dried fruit
Sodium 10mg 1mg Apple
Zinc 0.39mg 0.04mg Dried fruit
Copper 0.343mg 0.027mg Dried fruit
Vitamin A 3604IU 54IU Dried fruit
Vitamin E 4.33mg 0.18mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 4.6mg Apple
Vitamin B1 0.015mg 0.017mg Apple
Vitamin B2 0.074mg 0.026mg Dried fruit
Vitamin B3 2.589mg 0.091mg Dried fruit
Vitamin B5 0.516mg 0.061mg Dried fruit
Vitamin B6 0.143mg 0.041mg Dried fruit
Folate 10µg 3µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 2.2µg Dried fruit
Tryptophan 0.016mg 0.001mg Dried fruit
Threonine 0.073mg 0.006mg Dried fruit
Isoleucine 0.063mg 0.006mg Dried fruit
Leucine 0.105mg 0.013mg Dried fruit
Lysine 0.083mg 0.012mg Dried fruit
Methionine 0.015mg 0.001mg Dried fruit
Phenylalanine 0.062mg 0.006mg Dried fruit
Valine 0.078mg 0.012mg Dried fruit
Histidine 0.047mg 0.005mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.028g Dried fruit
Monounsaturated Fat 0.074g 0.007g Dried fruit
Polyunsaturated fat 0.074g 0.051g Dried fruit

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
20%
Dried fruit
2%
Apple
Carbohydrates
63%
Dried fruit
14%
Apple
Fats
2%
Dried fruit
1%
Apple

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 is lower in Sugar?
Apple
Apple is lower in Sugar (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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.