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  6. Dried fruit vs. Wheat Bread

Dried fruit vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the differences between dried fruit and wheat Bread?

  • Dried fruit is higher in vitamin A, potassium, and vitamin E, yet wheat Bread is higher in selenium, manganese, vitamin B1, vitamin B2, vitamin B3, and folate.
  • Dried fruit's daily need coverage for vitamin A is 72% more.
  • Dried fruit has 18 times more vitamin E than wheat Bread. While dried fruit has 4.33mg of vitamin E, wheat Bread has only 0.24mg.
  • The amount of sodium in dried fruit is lower.
  • The glycemic index of dried fruit is lower.

We used Apricots, dried, sulfured, uncooked and Bread, wheat, toasted types in this article.

Infographic

Dried fruit vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +421.1%
Contains more CopperCopper +73.2%
Contains less SodiumSodium -98.3%
Contains more MagnesiumMagnesium +84.4%
Contains more CalciumCalcium +200%
Contains more IronIron +53.8%
Contains more ZincZinc +276.9%
Contains more PhosphorusPhosphorus +164.8%
Contains more ManganeseManganese +486%
Contains more SeleniumSelenium +1418.2%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1704.2%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more Vitamin B1Vitamin B1 +2826.7%
Contains more Vitamin B2Vitamin B2 +416.2%
Contains more Vitamin B3Vitamin B3 +141.4%
Contains more Vitamin KVitamin K +83.9%
Contains more FolateFolate +760%
Contains more CholineCholine +59%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.153mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Wheat Bread DV% diff.
Selenium 2.2µg 33.4µg 57%
Manganese 0.235mg 1.377mg 50%
Vitamin B1 0.015mg 0.439mg 35%
Potassium 1162mg 223mg 28%
Vitamin E 4.33mg 0.24mg 27%
Sodium 10mg 601mg 26%
Vitamin B2 0.074mg 0.382mg 24%
Vitamin B3 2.589mg 6.25mg 23%
Vitamin A 180µg 0µg 20%
Protein 3.39g 12.96g 19%
Folate 10µg 86µg 19%
Iron 2.66mg 4.09mg 18%
Phosphorus 71mg 188mg 17%
Copper 0.343mg 0.198mg 16%
Fructose 12.47g 16%
Calcium 55mg 165mg 11%
Polyunsaturated fat 0.074g 1.72g 11%
Zinc 0.39mg 1.47mg 10%
Fiber 7.3g 4.7g 10%
Magnesium 32mg 59mg 6%
Fats 0.51g 4.27g 6%
Saturated fat 0.017g 0.989g 4%
Calories 241kcal 313kcal 4%
Carbs 62.64g 55.77g 2%
Vitamin K 3.1µg 5.7µg 2%
Monounsaturated fat 0.074g 1.019g 2%
Vitamin C 1mg 0.2mg 1%
Vitamin B6 0.143mg 0.153mg 1%
Choline 13.9mg 22.1mg 1%
Vitamin B5 0.516mg 0.456mg 1%
Net carbs 55.34g 51.07g N/A
Sugar 53.44g 6.42g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0.092mg 0%
Threonine 0.073mg 0.299mg 0%
Isoleucine 0.063mg 0.258mg 0%
Leucine 0.105mg 0.461mg 0%
Lysine 0.083mg 0.215mg 0%
Methionine 0.015mg 0.105mg 0%
Phenylalanine 0.062mg 0.315mg 0%
Valine 0.078mg 0.31mg 0%
Histidine 0.047mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more CarbsCarbs +12.3%
Contains more WaterWater +27.5%
Contains more ProteinProtein +282.3%
Contains more FatsFats +737.3%
~equal in Other ~2.77g

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +1277%
Contains more Poly. FatPolyunsaturated fat +2224.3%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.