Dried fruit vs. Butter cookie — In-Depth Nutrition Comparison

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What are the differences between dried fruit and butter cookie?

Dried fruit is higher in vitamin A, potassium, fiber, vitamin E, and copper, yet butter cookie is higher in vitamin B1, vitamin B2, and folate.
Dried fruit's daily need coverage for vitamin A is 59% more.
Dried fruit has 10 times more potassium than butter cookie. While dried fruit has 1162mg of potassium, butter cookie has only 111mg.
The amount of saturated fat in dried fruit is lower.
The glycemic index of dried fruit is lower.

We used Apricots, dried, sulfured, uncooked and Cookies, butter, commercially prepared, enriched types in this article.

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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

Butter cookie

Contains more MagnesiumMagnesium	+166.7%
Contains more CalciumCalcium	+89.7%
Contains more PotassiumPotassium	+946.8%
Contains more IronIron	+19.8%
Contains more CopperCopper	+71.5%
Contains less SodiumSodium	-96.5%
Contains more ManganeseManganese	+38.2%

Contains more PhosphorusPhosphorus	+43.7%
Contains more SeleniumSelenium	+281.8%

~equal in Zinc ~0.38mg

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

Butter cookie

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+646.6%
Contains more Vitamin B6Vitamin B6	+297.2%
Contains more Vitamin KVitamin K	+82.4%
Contains more CholineCholine	+113.8%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+2366.7%
Contains more Vitamin B2Vitamin B2	+352.7%
Contains more Vitamin B3Vitamin B3	+23.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+660%

~equal in Vitamin A ~165µg

~equal in Vitamin B5 ~0.488mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.017g	11.051g	50%
Cholesterol	0mg	117mg	39%
Potassium	1162mg	111mg	31%
Vitamin B1	0.015mg	0.37mg	30%
Fats	0.51g	18.8g	28%
Fiber	7.3g	0.8g	26%
Vitamin E	4.33mg	0.58mg	25%
Vitamin B2	0.074mg	0.335mg	20%
Folate	10µg	76µg	17%
Fructose	12.47g		16%
Copper	0.343mg	0.2mg	16%
Vitamin B12	0µg	0.36µg	15%
Monounsaturated fat	0.074g	5.522g	14%
Sodium	10mg	282mg	12%
Selenium	2.2µg	8.4µg	11%
Calories	241kcal	467kcal	11%
Vitamin B6	0.143mg	0.036mg	8%
Polyunsaturated fat	0.074g	0.982g	6%
Iron	2.66mg	2.22mg	6%
Magnesium	32mg	12mg	5%
Protein	3.39g	6.1g	5%
Phosphorus	71mg	102mg	4%
Vitamin B3	2.589mg	3.19mg	4%
Manganese	0.235mg	0.17mg	3%
Calcium	55mg	29mg	3%
Vitamin D	0µg	0.4µg	2%
Vitamin A	180µg	165µg	2%
Vitamin D	0IU	16IU	2%
Carbs	62.64g	68.9g	2%
Vitamin C	1mg	0mg	1%
Vitamin B5	0.516mg	0.488mg	1%
Vitamin K	3.1µg	1.7µg	1%
Choline	13.9mg	6.5mg	1%
Net carbs	55.34g	68.1g	N/A
Sugar	53.44g	20.24g	N/A
Zinc	0.39mg	0.38mg	0%
Starch	0.35g		0%
Tryptophan	0.016mg	0.084mg	0%
Threonine	0.073mg	0.215mg	0%
Isoleucine	0.063mg	0.277mg	0%
Leucine	0.105mg	0.471mg	0%
Lysine	0.083mg	0.308mg	0%
Methionine	0.015mg	0.131mg	0%
Phenylalanine	0.062mg	0.299mg	0%
Valine	0.078mg	0.315mg	0%
Histidine	0.047mg	0.136mg	0%
Omega-3 - EPA	0g	0.011g	N/A
Omega-3 - DHA	0g	0.007g	N/A