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Dried fruit vs. Apple — In-Depth Nutrition Comparison

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A recap on the differences between dried fruit and apples

  • Apples have less vitamin A, copper, iron, potassium, vitamin E, fiber, vitamin B3, vitamin B5, manganese, and phosphorus.
  • Dried fruit covers your daily vitamin A needs 71% more than apples.
  • Apples contain 28 times less vitamin B3 than dried fruit. Dried fruit contains 2.589mg of vitamin B3, while apples contain 0.091mg.

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% 60% 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% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin AVitamin A +5900%
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

All nutrients comparison - raw data values

Nutrient Dried fruit Apple DV% diff.
Copper 0.343mg 0.027mg 35%
Iron 2.66mg 0.12mg 32%
Potassium 1162mg 107mg 31%
Vitamin E 4.33mg 0.18mg 28%
Vitamin A 180µg 3µg 20%
Fiber 7.3g 2.4g 20%
Vitamin B3 2.589mg 0.091mg 16%
Carbs 62.64g 13.81g 16%
Calories 241kcal 52kcal 9%
Phosphorus 71mg 11mg 9%
Vitamin B5 0.516mg 0.061mg 9%
Manganese 0.235mg 0.035mg 9%
Vitamin B6 0.143mg 0.041mg 8%
Fructose 12.47g 5.9g 8%
Magnesium 32mg 5mg 6%
Protein 3.39g 0.26g 6%
Calcium 55mg 6mg 5%
Selenium 2.2µg 0µg 4%
Vitamin B2 0.074mg 0.026mg 4%
Vitamin C 1mg 4.6mg 4%
Zinc 0.39mg 0.04mg 3%
Choline 13.9mg 3.4mg 2%
Folate 10µg 3µg 2%
Fats 0.51g 0.17g 1%
Vitamin K 3.1µg 2.2µg 1%
Net carbs 55.34g 11.41g N/A
Sugar 53.44g 10.39g N/A
Starch 0.35g 0.05g 0%
Sodium 10mg 1mg 0%
Vitamin B1 0.015mg 0.017mg 0%
Saturated fat 0.017g 0.028g 0%
Monounsaturated fat 0.074g 0.007g 0%
Polyunsaturated fat 0.074g 0.051g 0%
Tryptophan 0.016mg 0.001mg 0%
Threonine 0.073mg 0.006mg 0%
Isoleucine 0.063mg 0.006mg 0%
Leucine 0.105mg 0.013mg 0%
Lysine 0.083mg 0.012mg 0%
Methionine 0.015mg 0.001mg 0%
Phenylalanine 0.062mg 0.006mg 0%
Valine 0.078mg 0.012mg 0%
Histidine 0.047mg 0.005mg 0%

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

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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. 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.