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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, 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 than Banana. Dried fruit contains 180µg of Vitamin A, 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
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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
Dried fruit
Dried fruit
7
:
1
Banana
Banana
Contains more Iron +923.1%
Contains more Calcium +1000%
Contains more Potassium +224.6%
Contains more Magnesium +18.5%
Contains more Copper +339.7%
Contains more Zinc +160%
Contains more Phosphorus +222.7%
Contains less Sodium -90%
Dried fruit
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Banana
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 2% 32% 20% 27% 5% 10% 1%
Contains more Iron +923.1%
Contains more Calcium +1000%
Contains more Potassium +224.6%
Contains more Magnesium +18.5%
Contains more Copper +339.7%
Contains more Zinc +160%
Contains more Phosphorus +222.7%
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
Dried fruit
Dried fruit
6
:
4
Banana
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
Dried fruit
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Banana
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 29% 4% 2% 0% 8% 17% 13% 21% 85% 0% 2% 15%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
20%
Dried fruit
7%
Banana
Carbohydrates
63%
Dried fruit
23%
Banana
Fats
2%
Dried fruit
2%
Banana

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Banana
Banana contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dried fruit Banana Opinion
Calories 241 89 Dried fruit
Protein 3.39 1.09 Dried fruit
Fats 0.51 0.33 Dried fruit
Vitamin C 1 8.7 Banana
Carbs 62.64 22.84 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 0.26 Dried fruit
Calcium 55 5 Dried fruit
Potassium 1162 358 Dried fruit
Magnesium 32 27 Dried fruit
Sugars 53.44 12.23 Banana
Fiber 7.3 2.6 Dried fruit
Copper 0.343 0.078 Dried fruit
Zinc 0.39 0.15 Dried fruit
Starch 0.35 5.38 Banana
Phosphorus 71 22 Dried fruit
Sodium 10 1 Banana
Vitamin A 3604 64 Dried fruit
Vitamin E 4.33 0.1 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.031 Banana
Vitamin B2 0.074 0.073 Dried fruit
Vitamin B3 2.589 0.665 Dried fruit
Vitamin B5 0.516 0.334 Dried fruit
Vitamin B6 0.143 0.367 Banana
Vitamin B12 0 0
Vitamin K 3.1 0.5 Dried fruit
Folate 10 20 Banana
Trans Fat 0 Dried fruit
Saturated Fat 0.017 0.112 Dried fruit
Monounsaturated Fat 0.074 0.032 Dried fruit
Polyunsaturated fat 0.074 0.073 Dried fruit
Tryptophan 0.016 0.009 Dried fruit
Threonine 0.073 0.028 Dried fruit
Isoleucine 0.063 0.028 Dried fruit
Leucine 0.105 0.068 Dried fruit
Lysine 0.083 0.05 Dried fruit
Methionine 0.015 0.008 Dried fruit
Phenylalanine 0.062 0.049 Dried fruit
Valine 0.078 0.047 Dried fruit
Histidine 0.047 0.077 Banana
Fructose 12.47 4.85 Dried fruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.