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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 bananas

  • Dried fruit has more vitamin A, iron, copper, vitamin E, potassium, fiber, vitamin B3, and phosphorus; however, bananas are richer in vitamin B6 and vitamin C.
  • Dried fruit's daily need coverage for vitamin A is 71% more.
  • Dried fruit contains 43 times more vitamin E than bananas. Dried fruit contains 4.33mg of vitamin E, while bananas contain 0.1mg.
  • Bananas have a higher glycemic index. The glycemic index of bananas is 48, while the glycemic index of dried fruit is 31.

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% 60% 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% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin AVitamin A +5900%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Dried fruit Banana DV% diff.
Iron 2.66mg 0.26mg 30%
Copper 0.343mg 0.078mg 29%
Vitamin E 4.33mg 0.1mg 28%
Potassium 1162mg 358mg 24%
Vitamin A 180µg 3µg 20%
Fiber 7.3g 2.6g 19%
Vitamin B6 0.143mg 0.367mg 17%
Carbs 62.64g 22.84g 13%
Vitamin B3 2.589mg 0.665mg 12%
Fructose 12.47g 4.85g 10%
Vitamin C 1mg 8.7mg 9%
Calories 241kcal 89kcal 8%
Phosphorus 71mg 22mg 7%
Calcium 55mg 5mg 5%
Protein 3.39g 1.09g 5%
Vitamin B5 0.516mg 0.334mg 4%
Folate 10µg 20µg 3%
Starch 0.35g 5.38g 2%
Zinc 0.39mg 0.15mg 2%
Manganese 0.235mg 0.27mg 2%
Selenium 2.2µg 1µg 2%
Vitamin K 3.1µg 0.5µg 2%
Choline 13.9mg 9.8mg 1%
Vitamin B1 0.015mg 0.031mg 1%
Magnesium 32mg 27mg 1%
Fats 0.51g 0.33g 0%
Net carbs 55.34g 20.24g N/A
Sugar 53.44g 12.23g N/A
Sodium 10mg 1mg 0%
Vitamin B2 0.074mg 0.073mg 0%
Saturated fat 0.017g 0.112g 0%
Monounsaturated fat 0.074g 0.032g 0%
Polyunsaturated fat 0.074g 0.073g 0%
Tryptophan 0.016mg 0.009mg 0%
Threonine 0.073mg 0.028mg 0%
Isoleucine 0.063mg 0.028mg 0%
Leucine 0.105mg 0.068mg 0%
Lysine 0.083mg 0.05mg 0%
Methionine 0.015mg 0.008mg 0%
Phenylalanine 0.062mg 0.049mg 0%
Valine 0.078mg 0.047mg 0%
Histidine 0.047mg 0.077mg 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
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

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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. 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.