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  6. Dried fruit vs. Broccoli

Dried fruit vs. Broccoli — In-Depth Nutrition Comparison

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Important differences between Dried fruit and Broccoli

  • Dried fruit has more Copper, Potassium, Iron, Vitamin E , Fiber, Vitamin A RAE, and Vitamin B3, however, Broccoli is richer in Vitamin C, Vitamin K, and Folate.
  • Broccoli's daily need coverage for Vitamin C is 98% more.
  • Dried fruit contains 7 times more Copper than Broccoli. Dried fruit contains 0.343mg of Copper, while Broccoli contains 0.049mg.

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

Infographic

Dried fruit vs Broccoli 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.
Dried fruit
Dried fruit
8
:
2
Broccoli
Broccoli
Contains more Calcium +17%
Contains more Iron +264.4%
Contains more Magnesium +52.4%
Contains more Potassium +267.7%
Contains less Sodium -69.7%
Contains more Copper +600%
Contains more Manganese +11.9%
Contains more Selenium +13.6%
Equal in Phosphorus - 66
Equal in Zinc - 0.41
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Calcium +17%
Contains more Iron +264.4%
Contains more Magnesium +52.4%
Contains more Potassium +267.7%
Contains less Sodium -69.7%
Contains more Copper +600%
Contains more Manganese +11.9%
Contains more Selenium +13.6%
Equal in Phosphorus - 66
Equal in Zinc - 0.41

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.
Dried fruit
Dried fruit
3
:
7
Broccoli
Broccoli
Contains more Vitamin A +478.5%
Contains more Vitamin E +455.1%
Contains more Vitamin B3 +305.2%
Contains more Vitamin C +8820%
Contains more Vitamin B1 +373.3%
Contains more Vitamin B2 +58.1%
Contains more Vitamin B5 +11%
Contains more Vitamin B6 +22.4%
Contains more Folate +530%
Contains more Vitamin K +3177.4%
Dried fruit
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%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin A +478.5%
Contains more Vitamin E +455.1%
Contains more Vitamin B3 +305.2%
Contains more Vitamin C +8820%
Contains more Vitamin B1 +373.3%
Contains more Vitamin B2 +58.1%
Contains more Vitamin B5 +11%
Contains more Vitamin B6 +22.4%
Contains more Folate +530%
Contains more Vitamin K +3177.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
4
:
1
Broccoli
Broccoli
Contains more Protein +20.2%
Contains more Fats +37.8%
Contains more Carbs +843.4%
Contains more Other +195.4%
Contains more Water +189.1%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +20.2%
Contains more Fats +37.8%
Contains more Carbs +843.4%
Contains more Other +195.4%
Contains more Water +189.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
0
Broccoli
Broccoli
Contains less Saturated Fat -56.4%
Contains more Monounsaturated Fat +572.7%
Contains more Polyunsaturated fat +94.7%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -56.4%
Contains more Monounsaturated Fat +572.7%
Contains more Polyunsaturated fat +94.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dried fruit
Dried fruit
4
:
2
Broccoli
Broccoli
Contains more Starch +∞%
Contains more Sucrose +7790%
Contains more Glucose +6651%
Contains more Fructose +1733.8%
Contains more Lactose +∞%
Contains more Maltose +∞%
Dried fruit
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
Broccoli
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +7790%
Contains more Glucose +6651%
Contains more Fructose +1733.8%
Contains more Lactose +∞%
Contains more Maltose +∞%

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 Broccoli
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Broccoli Opinion
Net carbs 55.34g 4.04g Dried fruit
Protein 3.39g 2.82g Dried fruit
Fats 0.51g 0.37g Dried fruit
Carbs 62.64g 6.64g Dried fruit
Calories 241kcal 34kcal Dried fruit
Starch 0.35g 0g Dried fruit
Fructose 12.47g 0.68g Dried fruit
Sugar 53.44g 1.7g Broccoli
Fiber 7.3g 2.6g Dried fruit
Calcium 55mg 47mg Dried fruit
Iron 2.66mg 0.73mg Dried fruit
Magnesium 32mg 21mg Dried fruit
Phosphorus 71mg 66mg Dried fruit
Potassium 1162mg 316mg Dried fruit
Sodium 10mg 33mg Dried fruit
Zinc 0.39mg 0.41mg Broccoli
Copper 0.343mg 0.049mg Dried fruit
Manganese 0.235mg 0.21mg Dried fruit
Selenium 2.2µg 2.5µg Broccoli
Vitamin A 3604IU 623IU Dried fruit
Vitamin A RAE 180µg 31µg Dried fruit
Vitamin E 4.33mg 0.78mg Dried fruit
Vitamin C 1mg 89.2mg Broccoli
Vitamin B1 0.015mg 0.071mg Broccoli
Vitamin B2 0.074mg 0.117mg Broccoli
Vitamin B3 2.589mg 0.639mg Dried fruit
Vitamin B5 0.516mg 0.573mg Broccoli
Vitamin B6 0.143mg 0.175mg Broccoli
Folate 10µg 63µg Broccoli
Vitamin K 3.1µg 101.6µg Broccoli
Tryptophan 0.016mg 0.033mg Broccoli
Threonine 0.073mg 0.088mg Broccoli
Isoleucine 0.063mg 0.079mg Broccoli
Leucine 0.105mg 0.129mg Broccoli
Lysine 0.083mg 0.135mg Broccoli
Methionine 0.015mg 0.038mg Broccoli
Phenylalanine 0.062mg 0.117mg Broccoli
Valine 0.078mg 0.125mg Broccoli
Histidine 0.047mg 0.059mg Broccoli
Saturated Fat 0.017g 0.039g Dried fruit
Monounsaturated Fat 0.074g 0.011g Dried fruit
Polyunsaturated fat 0.074g 0.038g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Dried fruit
65%
Broccoli
Minerals Daily Need Coverage Score
44%
Dried fruit
19%
Broccoli

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 51.74g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1.6)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.