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  6. Dried fruit vs. Beetroot

Dried fruit vs. Beetroot — In-Depth Nutrition Comparison

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Important differences between dried fruit and beetroot

  • Dried fruit has more vitamin A, copper, vitamin E, potassium, iron, fiber, vitamin B3, vitamin B5, and vitamin B6; however, beetroot is richer in folate.
  • Dried fruit's daily need coverage for vitamin A is 71% more.
  • Dried fruit contains 108 times more vitamin E than beetroot. Dried fruit contains 4.33mg of vitamin E, while beetroot contains 0.04mg.
  • Beetroot has a higher glycemic index. The glycemic index of beetroot is 64, while the glycemic index of dried fruit is 31.

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

Infographic

Dried fruit vs Beetroot 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +243.8%
Contains more PotassiumPotassium +257.5%
Contains more IronIron +232.5%
Contains more CopperCopper +357.3%
Contains more ZincZinc +11.4%
Contains more PhosphorusPhosphorus +77.5%
Contains less SodiumSodium -87.2%
Contains more SeleniumSelenium +214.3%
Contains more ManganeseManganese +40%

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%
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin AVitamin A +8900%
Contains more Vitamin EVitamin E +10725%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B3Vitamin B3 +675.1%
Contains more Vitamin B5Vitamin B5 +232.9%
Contains more Vitamin B6Vitamin B6 +113.4%
Contains more Vitamin KVitamin K +1450%
Contains more CholineCholine +131.7%
Contains more Vitamin CVitamin C +390%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more FolateFolate +990%
~equal in Vitamin D ~0µg
~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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +110.6%
Contains more FatsFats +200%
Contains more CarbsCarbs +555.2%
Contains more OtherOther +138%
Contains more WaterWater +183.5%

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -37%
Contains more Mono. FatMonounsaturated fat +131.3%
Contains more Poly. FatPolyunsaturated fat +23.3%

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 Beetroot
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Beetroot DV% diff.
Copper 0.343mg 0.075mg 30%
Vitamin E 4.33mg 0.04mg 29%
Folate 10µg 109µg 25%
Potassium 1162mg 325mg 25%
Iron 2.66mg 0.8mg 23%
Vitamin A 180µg 2µg 20%
Fiber 7.3g 2.8g 18%
Carbs 62.64g 9.56g 18%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.334mg 14%
Calories 241kcal 43kcal 10%
Vitamin B5 0.516mg 0.155mg 7%
Vitamin B6 0.143mg 0.067mg 6%
Phosphorus 71mg 40mg 4%
Calcium 55mg 16mg 4%
Manganese 0.235mg 0.329mg 4%
Protein 3.39g 1.61g 4%
Vitamin C 1mg 4.9mg 4%
Sodium 10mg 78mg 3%
Selenium 2.2µg 0.7µg 3%
Vitamin B2 0.074mg 0.04mg 3%
Vitamin K 3.1µg 0.2µg 2%
Magnesium 32mg 23mg 2%
Choline 13.9mg 6mg 1%
Fats 0.51g 0.17g 1%
Vitamin B1 0.015mg 0.031mg 1%
Net carbs 55.34g 6.76g N/A
Sugar 53.44g 6.76g N/A
Zinc 0.39mg 0.35mg 0%
Starch 0.35g 0%
Saturated fat 0.017g 0.027g 0%
Monounsaturated fat 0.074g 0.032g 0%
Polyunsaturated fat 0.074g 0.06g 0%
Tryptophan 0.016mg 0.019mg 0%
Threonine 0.073mg 0.047mg 0%
Isoleucine 0.063mg 0.048mg 0%
Leucine 0.105mg 0.068mg 0%
Lysine 0.083mg 0.058mg 0%
Methionine 0.015mg 0.018mg 0%
Phenylalanine 0.062mg 0.046mg 0%
Valine 0.078mg 0.056mg 0%
Histidine 0.047mg 0.021mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Beetroot
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
24%
Dried fruit
12%
Beetroot
Minerals Daily Need Coverage Score
44%
Dried fruit
19%
Beetroot

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 68mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.01g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Beetroot
Beetroot is lower in Sugar (difference - 46.68g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.