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  6. Dried fruit vs. Apple

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" 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%
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +986%
Contains more IronIron +2116.7%
Contains more CopperCopper +1170.4%
Contains more ZincZinc +875%
Contains more PhosphorusPhosphorus +545.5%
Contains more ManganeseManganese +571.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -90%

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%
Apple
Apple
2
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 15% 3.2% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin AVitamin A +6574.1%
Contains more Vitamin EVitamin E +2305.6%
Contains more Vitamin B2Vitamin B2 +184.6%
Contains more Vitamin B3Vitamin B3 +2745.1%
Contains more Vitamin B5Vitamin B5 +745.9%
Contains more Vitamin B6Vitamin B6 +248.8%
Contains more Vitamin KVitamin K +40.9%
Contains more FolateFolate +233.3%
Contains more CholineCholine +308.8%
Contains more Vitamin CVitamin C +360%
Contains more Vitamin B1Vitamin B1 +13.3%
~equal in Vitamin D ~0µg
~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
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +1203.8%
Contains more FatsFats +200%
Contains more CarbsCarbs +353.6%
Contains more OtherOther +1185%
Contains more WaterWater +177%

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
Apple
Apple
0
33% 8% 59%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains less Sat. FatSaturated Fat -39.3%
Contains more Mono. FatMonounsaturated Fat +957.1%
Contains more Poly. FatPolyunsaturated fat +45.1%

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
Apple
Apple
0
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +600%
Contains more SucroseSucrose +281.2%
Contains more GlucoseGlucose +1261.3%
Contains more FructoseFructose +111.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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 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
Calories 241kcal 52kcal Dried fruit
Protein 3.39g 0.26g Dried fruit
Fats 0.51g 0.17g Dried fruit
Vitamin C 1mg 4.6mg Apple
Net carbs 55.34g 11.41g Dried fruit
Carbs 62.64g 13.81g Dried fruit
Magnesium 32mg 5mg Dried fruit
Calcium 55mg 6mg Dried fruit
Potassium 1162mg 107mg Dried fruit
Iron 2.66mg 0.12mg Dried fruit
Sugar 53.44g 10.39g Apple
Fiber 7.3g 2.4g Dried fruit
Copper 0.343mg 0.027mg Dried fruit
Zinc 0.39mg 0.04mg Dried fruit
Starch 0.35g 0.05g Dried fruit
Phosphorus 71mg 11mg Dried fruit
Sodium 10mg 1mg Apple
Vitamin A 3604IU 54IU Dried fruit
Vitamin A 180µg 3µg Dried fruit
Vitamin E 4.33mg 0.18mg Dried fruit
Manganese 0.235mg 0.035mg Dried fruit
Selenium 2.2µg 0µg Dried fruit
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
Vitamin K 3.1µg 2.2µg Dried fruit
Folate 10µg 3µg Dried fruit
Choline 13.9mg 3.4mg 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
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
Fructose 12.47g 5.9g Dried fruit

Which food is preferable for your diet?

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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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
4%
Apple
Minerals Daily Need Coverage Score
44%
Dried fruit
4%
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

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 - 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.