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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1000%
Contains more Iron +923.1%
Contains more Magnesium +18.5%
Contains more Phosphorus +222.7%
Contains more Potassium +224.6%
Contains more Zinc +160%
Contains more Copper +339.7%
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% 10% 20% 10% 32% 1% 5% 27%
Contains more Calcium +1000%
Contains more Iron +923.1%
Contains more Magnesium +18.5%
Contains more Phosphorus +222.7%
Contains more Potassium +224.6%
Contains more Zinc +160%
Contains more Copper +339.7%
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
:
4
Banana
Contains more Vitamin A +5531.3%
Contains more Vitamin E +4230%
Contains more Vitamin B3 +289.3%
Contains more Vitamin B5 +54.5%
Contains more Vitamin K +520%
Contains more Vitamin C +770%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B6 +156.6%
Contains more Folate +100%
Equal in Vitamin B2 - 0.073
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% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Contains more Vitamin A +5531.3%
Contains more Vitamin E +4230%
Contains more Vitamin B3 +289.3%
Contains more Vitamin B5 +54.5%
Contains more Vitamin K +520%
Contains more Vitamin C +770%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B6 +156.6%
Contains more Folate +100%
Equal in Vitamin B2 - 0.073

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 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
Net carbs 55.34g 20.24g Dried fruit
Protein 3.39g 1.09g Dried fruit
Fats 0.51g 0.33g Dried fruit
Carbs 62.64g 22.84g Dried fruit
Calories 241kcal 89kcal Dried fruit
Starch 0.35g 5.38g Banana
Fructose 12.47g 4.85g Dried fruit
Sugar 53.44g 12.23g Banana
Fiber 7.3g 2.6g Dried fruit
Calcium 55mg 5mg Dried fruit
Iron 2.66mg 0.26mg Dried fruit
Magnesium 32mg 27mg Dried fruit
Phosphorus 71mg 22mg Dried fruit
Potassium 1162mg 358mg Dried fruit
Sodium 10mg 1mg Banana
Zinc 0.39mg 0.15mg Dried fruit
Copper 0.343mg 0.078mg Dried fruit
Vitamin A 3604IU 64IU Dried fruit
Vitamin E 4.33mg 0.1mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 8.7mg Banana
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
Folate 10µg 20µg Banana
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 0.5µg 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
Cholesterol 0mg 0mg
Trans Fat g 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Banana
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
16
Banana
Mineral Summary Score
50
Dried fruit
13
Banana

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
7%
Banana
Carbohydrates
63%
Dried fruit
23%
Banana
Fats
2%
Dried fruit
2%
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

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. 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.