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Dried fruit vs. Bell pepper — In-Depth Nutrition Comparison

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A recap on differences between dried fruit and bell peppers

  • Dried fruit has more vitamin A, copper, potassium, iron, vitamin E, fiber, vitamin B3, vitamin B5, and phosphorus; however, bell peppers are higher in vitamin C.
  • Bell peppers cover your daily vitamin C needs 88% more than dried fruit.
  • Bell peppers contain 12 times less vitamin E than dried fruit. Dried fruit contains 4.33mg of vitamin E, while bell peppers contain 0.37mg.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Peppers, sweet, green, raw.

Infographic

Dried fruit vs Bell pepper 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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +564%
Contains more IronIron +682.4%
Contains more CopperCopper +419.7%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +255%
Contains more ManganeseManganese +92.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -70%

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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +1070.3%
Contains more Vitamin B2Vitamin B2 +164.3%
Contains more Vitamin B3Vitamin B3 +439.4%
Contains more Vitamin B5Vitamin B5 +421.2%
Contains more CholineCholine +152.7%
Contains more Vitamin CVitamin C +7940%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B6Vitamin B6 +56.6%
Contains more Vitamin KVitamin K +138.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~10µg

All nutrients comparison - raw data values

Nutrient Dried fruit Bell pepper DV% diff.
Vitamin C 1mg 80.4mg 88%
Copper 0.343mg 0.066mg 31%
Potassium 1162mg 175mg 29%
Iron 2.66mg 0.34mg 29%
Vitamin E 4.33mg 0.37mg 26%
Fiber 7.3g 1.7g 22%
Carbs 62.64g 4.64g 19%
Vitamin A 180µg 18µg 18%
Fructose 12.47g 1.12g 14%
Vitamin B3 2.589mg 0.48mg 13%
Calories 241kcal 20kcal 11%
Vitamin B5 0.516mg 0.099mg 8%
Phosphorus 71mg 20mg 7%
Vitamin B6 0.143mg 0.224mg 6%
Protein 3.39g 0.86g 5%
Calcium 55mg 10mg 5%
Magnesium 32mg 10mg 5%
Manganese 0.235mg 0.122mg 5%
Vitamin B1 0.015mg 0.057mg 4%
Vitamin B2 0.074mg 0.028mg 4%
Vitamin K 3.1µg 7.4µg 4%
Selenium 2.2µg 0µg 4%
Zinc 0.39mg 0.13mg 2%
Choline 13.9mg 5.5mg 2%
Fats 0.51g 0.17g 1%
Net carbs 55.34g 2.94g N/A
Sugar 53.44g 2.4g N/A
Starch 0.35g 0g 0%
Sodium 10mg 3mg 0%
Folate 10µg 10µg 0%
Saturated fat 0.017g 0.058g 0%
Monounsaturated fat 0.074g 0.008g 0%
Polyunsaturated fat 0.074g 0.062g 0%
Tryptophan 0.016mg 0.012mg 0%
Threonine 0.073mg 0.036mg 0%
Isoleucine 0.063mg 0.024mg 0%
Leucine 0.105mg 0.036mg 0%
Lysine 0.083mg 0.039mg 0%
Methionine 0.015mg 0.007mg 0%
Phenylalanine 0.062mg 0.092mg 0%
Valine 0.078mg 0.036mg 0%
Histidine 0.047mg 0.01mg 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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +294.2%
Contains more FatsFats +200%
Contains more CarbsCarbs +1250%
Contains more OtherOther +484.1%
Contains more WaterWater +203.9%

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
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -70.7%
Contains more Mono. FatMonounsaturated fat +825%
Contains more Poly. FatPolyunsaturated fat +19.4%

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
5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +7072.7%
Contains more GlucoseGlucose +2751.7%
Contains more FructoseFructose +1013.4%
~equal in Lactose ~0g
~equal in Maltose ~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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.