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Dried fruit vs. Candy bar — In-Depth Nutrition Comparison

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How are dried fruit and candy bar different?

  • Dried fruit is higher in vitamin A, potassium, and iron; however, candy bar is richer in vitamin B6, copper, manganese, phosphorus, vitamin B3, and zinc.
  • Daily need coverage for vitamin B6 for candy bar is 11758% higher.
  • Dried fruit has less saturated fat.
  • Dried fruit has a lower glycemic index (31) than candy bar (51).

Apricots, dried, sulfured, uncooked and Candies, peanut bar are the varieties used in this article.

Infographic

Dried fruit vs Candy bar infographic
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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.
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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
Contains more PotassiumPotassium +185.5%
Contains more IronIron +174.2%
Contains less SodiumSodium -93.6%
Contains more MagnesiumMagnesium +243.8%
Contains more CalciumCalcium +41.8%
Contains more CopperCopper +125.7%
Contains more ZincZinc +910.3%
Contains more PhosphorusPhosphorus +333.8%
Contains more ManganeseManganese +428.9%
Contains more SeleniumSelenium +113.6%

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% 0% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +89.2%
Contains more Vitamin B3Vitamin B3 +206%
Contains more Vitamin B5Vitamin B5 +60.9%
Contains more Vitamin B6Vitamin B6 +106893%
Contains more FolateFolate +650%
Contains more CholineCholine +111.5%
~equal in Vitamin E ~4.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 g
Contains more CarbsCarbs +32.2%
Contains more WaterWater +1830.6%
Contains more OtherOther +42.8%
Contains more ProteinProtein +357.2%
Contains more FatsFats +6507.8%

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
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +22495.9%
Contains more Poly. FatPolyunsaturated fat +14291.9%

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 Candy bar
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Candy bar DV% diff.
Vitamin B6 0.143mg 153mg 11758%
Polyunsaturated fat 0.074g 10.65g 71%
Fats 0.51g 33.7g 51%
Copper 0.343mg 0.774mg 48%
Manganese 0.235mg 1.243mg 44%
Monounsaturated fat 0.074g 16.721g 42%
Phosphorus 71mg 308mg 34%
Vitamin B3 2.589mg 7.922mg 33%
Zinc 0.39mg 3.94mg 32%
Protein 3.39g 15.5g 24%
Potassium 1162mg 407mg 22%
Iron 2.66mg 0.97mg 21%
Saturated fat 0.017g 4.678g 21%
Vitamin A 180µg 0µg 20%
Magnesium 32mg 110mg 19%
Folate 10µg 75µg 16%
Fructose 12.47g 16%
Calories 241kcal 522kcal 14%
Fiber 7.3g 4.1g 13%
Vitamin B1 0.015mg 0.1mg 7%
Sodium 10mg 156mg 6%
Vitamin B5 0.516mg 0.83mg 6%
Selenium 2.2µg 4.7µg 5%
Vitamin B2 0.074mg 0.14mg 5%
Carbs 62.64g 47.4g 5%
Choline 13.9mg 29.4mg 3%
Vitamin K 3.1µg 0µg 3%
Vitamin E 4.33mg 4.1mg 2%
Calcium 55mg 78mg 2%
Vitamin C 1mg 0mg 1%
Net carbs 55.34g 43.3g N/A
Sugar 53.44g 42.22g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0.149mg 0%
Threonine 0.073mg 0.52mg 0%
Isoleucine 0.063mg 0.534mg 0%
Leucine 0.105mg 0.986mg 0%
Lysine 0.083mg 0.545mg 0%
Methionine 0.015mg 0.185mg 0%
Phenylalanine 0.062mg 0.787mg 0%
Valine 0.078mg 0.638mg 0%
Histidine 0.047mg 0.385mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Candy bar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Dried fruit
2748%
Candy bar
Minerals Daily Need Coverage Score
44%
Dried fruit
88%
Candy bar

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 146mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 4.661g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Candy bar
Candy bar is lower in Sugar (difference - 11.22g)
Which food is cheaper?
Candy bar
Candy bar is cheaper (difference - $2)
Which food is richer in minerals?
Candy bar
Candy bar is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.