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  6. Dried fruit vs. Banana

Dried fruit vs. Banana — In-Depth Nutrition Comparison

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Important differences between Dried fruit and Banana

  • Dried fruit has more Iron, Copper, Vitamin E , Potassium, Vitamin A RAE, Fiber, Vitamin B3, and Phosphorus, however, Banana is richer in Vitamin B6, and Vitamin C.
  • Dried fruit's daily need coverage for Iron is 30% more.
  • Dried fruit contains 60 times more Vitamin A RAE than Banana. Dried fruit contains 180µg of Vitamin A RAE, while Banana contains 3µg.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Bananas, raw.

Infographic

Dried fruit vs Banana 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%
Banana
Banana
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more MagnesiumMagnesium +18.5%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +224.6%
Contains more IronIron +923.1%
Contains more CopperCopper +339.7%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +222.7%
Contains more SeleniumSelenium +120%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +14.9%

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%
Banana
Banana
4
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 29% 3.8% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin AVitamin A +5531.3%
Contains more Vitamin E Vitamin E +4230%
Contains more Vitamin B3Vitamin B3 +289.3%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin KVitamin K +520%
Contains more CholineCholine +41.8%
Contains more Vitamin CVitamin C +770%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B6Vitamin B6 +156.6%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.073mg
~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
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +211%
Contains more FatsFats +54.5%
Contains more CarbsCarbs +174.3%
Contains more OtherOther +209.6%
Contains more WaterWater +142.5%

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
Banana
Banana
0
52% 15% 34%
Saturated Fat: Sat. Fat 0.112 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains less Sat. FatSaturated Fat -84.8%
Contains more Mono. FatMonounsaturated Fat +131.3%
~equal in Polyunsaturated fat ~0.073g

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
Banana
Banana
2
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more SucroseSucrose +230.1%
Contains more GlucoseGlucose +564.3%
Contains more FructoseFructose +157.1%
Contains more StarchStarch +1437.1%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Banana
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Banana Opinion
Calories 241kcal 89kcal Dried fruit
Protein 3.39g 1.09g Dried fruit
Fats 0.51g 0.33g Dried fruit
Vitamin C 1mg 8.7mg Banana
Net carbs 55.34g 20.24g Dried fruit
Carbs 62.64g 22.84g Dried fruit
Magnesium 32mg 27mg Dried fruit
Calcium 55mg 5mg Dried fruit
Potassium 1162mg 358mg Dried fruit
Iron 2.66mg 0.26mg Dried fruit
Sugar 53.44g 12.23g Banana
Fiber 7.3g 2.6g Dried fruit
Copper 0.343mg 0.078mg Dried fruit
Zinc 0.39mg 0.15mg Dried fruit
Starch 0.35g 5.38g Banana
Phosphorus 71mg 22mg Dried fruit
Sodium 10mg 1mg Banana
Vitamin A 3604IU 64IU Dried fruit
Vitamin A RAE 180µg 3µg Dried fruit
Vitamin E 4.33mg 0.1mg Dried fruit
Manganese 0.235mg 0.27mg Banana
Selenium 2.2µg 1µg Dried fruit
Vitamin B1 0.015mg 0.031mg Banana
Vitamin B2 0.074mg 0.073mg Dried fruit
Vitamin B3 2.589mg 0.665mg Dried fruit
Vitamin B5 0.516mg 0.334mg Dried fruit
Vitamin B6 0.143mg 0.367mg Banana
Vitamin K 3.1µg 0.5µg Dried fruit
Folate 10µg 20µg Banana
Choline 13.9mg 9.8mg Dried fruit
Saturated Fat 0.017g 0.112g Dried fruit
Monounsaturated Fat 0.074g 0.032g Dried fruit
Polyunsaturated fat 0.074g 0.073g Dried fruit
Tryptophan 0.016mg 0.009mg Dried fruit
Threonine 0.073mg 0.028mg Dried fruit
Isoleucine 0.063mg 0.028mg Dried fruit
Leucine 0.105mg 0.068mg Dried fruit
Lysine 0.083mg 0.05mg Dried fruit
Methionine 0.015mg 0.008mg Dried fruit
Phenylalanine 0.062mg 0.049mg Dried fruit
Valine 0.078mg 0.047mg Dried fruit
Histidine 0.047mg 0.077mg Banana
Fructose 12.47g 4.85g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Banana
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
15%
Banana
Minerals Daily Need Coverage Score
44%
Dried fruit
14%
Banana

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.095g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Banana
Banana is lower in Sugar (difference - 41.21g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 9mg)
Which food is cheaper?
Banana
Banana is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.