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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 vitamin A, copper, potassium, iron, vitamin E, fiber, 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.
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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +17%
Contains more PotassiumPotassium +267.7%
Contains more IronIron +264.4%
Contains more CopperCopper +600%
Contains less SodiumSodium -69.7%
Contains more ManganeseManganese +11.9%
Contains more SeleniumSelenium +13.6%
~equal in Zinc ~0.41mg
~equal in Phosphorus ~66mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +480.6%
Contains more Vitamin EVitamin E +455.1%
Contains more Vitamin B3Vitamin B3 +305.2%
Contains more Vitamin CVitamin C +8820%
Contains more Vitamin B1Vitamin B1 +373.3%
Contains more Vitamin B2Vitamin B2 +58.1%
Contains more Vitamin B5Vitamin B5 +11%
Contains more Vitamin B6Vitamin B6 +22.4%
Contains more Vitamin KVitamin K +3177.4%
Contains more FolateFolate +530%
Contains more CholineCholine +34.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Broccoli DV% diff.
Vitamin C 1mg 89.2mg 98%
Vitamin K 3.1µg 101.6µg 82%
Copper 0.343mg 0.049mg 33%
Potassium 1162mg 316mg 25%
Vitamin E 4.33mg 0.78mg 24%
Iron 2.66mg 0.73mg 24%
Carbs 62.64g 6.64g 19%
Fiber 7.3g 2.6g 19%
Vitamin A 180µg 31µg 17%
Fructose 12.47g 0.68g 15%
Folate 10µg 63µg 13%
Vitamin B3 2.589mg 0.639mg 12%
Calories 241kcal 34kcal 10%
Vitamin B1 0.015mg 0.071mg 5%
Vitamin B2 0.074mg 0.117mg 3%
Magnesium 32mg 21mg 3%
Vitamin B6 0.143mg 0.175mg 2%
Phosphorus 71mg 66mg 1%
Sodium 10mg 33mg 1%
Choline 13.9mg 18.7mg 1%
Calcium 55mg 47mg 1%
Manganese 0.235mg 0.21mg 1%
Selenium 2.2µg 2.5µg 1%
Protein 3.39g 2.82g 1%
Vitamin B5 0.516mg 0.573mg 1%
Fats 0.51g 0.37g 0%
Net carbs 55.34g 4.04g N/A
Sugar 53.44g 1.7g N/A
Zinc 0.39mg 0.41mg 0%
Starch 0.35g 0g 0%
Saturated fat 0.017g 0.039g 0%
Monounsaturated fat 0.074g 0.011g 0%
Polyunsaturated fat 0.074g 0.038g 0%
Tryptophan 0.016mg 0.033mg 0%
Threonine 0.073mg 0.088mg 0%
Isoleucine 0.063mg 0.079mg 0%
Leucine 0.105mg 0.129mg 0%
Lysine 0.083mg 0.135mg 0%
Methionine 0.015mg 0.038mg 0%
Phenylalanine 0.062mg 0.117mg 0%
Valine 0.078mg 0.125mg 0%
Histidine 0.047mg 0.059mg 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
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 ProteinProtein +20.2%
Contains more FatsFats +37.8%
Contains more CarbsCarbs +843.4%
Contains more OtherOther +195.4%
Contains more WaterWater +189.1%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated fat -56.4%
Contains more Mono. FatMonounsaturated fat +572.7%
Contains more Poly. FatPolyunsaturated fat +94.7%

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
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 StarchStarch +∞%
Contains more SucroseSucrose +7790%
Contains more GlucoseGlucose +6651%
Contains more FructoseFructose +1733.8%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~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. 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.