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  6. Dried fruit vs. Cantaloupe

Dried fruit vs. Cantaloupe — In-Depth Nutrition Comparison

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Summary of differences between Dried fruit and Cantaloupe

  • Dried fruit has more Copper, Iron, Vitamin E, Potassium, Fiber, Vitamin B3, Manganese, Vitamin B5, and Phosphorus, while Cantaloupe has more Vitamin C.
  • Cantaloupe covers your daily need of Vitamin C 40% more than Dried fruit.
  • Dried fruit contains 87 times more Vitamin E than Cantaloupe. While Dried fruit contains 4.33mg of Vitamin E, Cantaloupe contains only 0.05mg.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Melons, cantaloupe, raw.

Infographic

Dried fruit vs Cantaloupe 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 8.6% 2.7% 24% 7.9% 14% 4.9% 6.4% 2.1% 5.3% 2.2%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +511.1%
Contains more PotassiumPotassium +335.2%
Contains more IronIron +1166.7%
Contains more CopperCopper +736.6%
Contains more ZincZinc +116.7%
Contains more PhosphorusPhosphorus +373.3%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +473.2%
Contains more SeleniumSelenium +450%

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% 216% 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 122% 203% 1% 0% 10% 4.4% 14% 6.3% 17% 0% 6.3% 16% 4.1%
Contains more Vitamin EVitamin E +8560%
Contains more Vitamin B2Vitamin B2 +289.5%
Contains more Vitamin B3Vitamin B3 +252.7%
Contains more Vitamin B5Vitamin B5 +391.4%
Contains more Vitamin B6Vitamin B6 +98.6%
Contains more Vitamin KVitamin K +24%
Contains more CholineCholine +82.9%
Contains more Vitamin CVitamin C +3570%
Contains more Vitamin B1Vitamin B1 +173.3%
Contains more FolateFolate +110%
~equal in Vitamin A ~3382IU
~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
8% 90%
Protein: 0.84 g
Fats: 0.19 g
Carbs: 8.16 g
Water: 90.15 g
Other: 0.66 g
Contains more ProteinProtein +303.6%
Contains more FatsFats +168.4%
Contains more CarbsCarbs +667.6%
Contains more OtherOther +289.4%
Contains more WaterWater +191.8%

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
38% 2% 60%
Saturated Fat: Sat. Fat 0.051 g
Monounsaturated Fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains less Sat. FatSaturated Fat -66.7%
Contains more Mono. FatMonounsaturated Fat +2366.7%
~equal in Polyunsaturated fat ~0.081g

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
55% 20% 24%
Starch: 0.03 g
Sucrose: 4.35 g
Glucose: 1.54 g
Fructose: 1.87 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.06 g
Contains more StarchStarch +1066.7%
Contains more SucroseSucrose +81.4%
Contains more GlucoseGlucose +2048.1%
Contains more FructoseFructose +566.8%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

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

All nutrients comparison - raw data values

Nutrient Dried fruit Cantaloupe Opinion
Calories 241kcal 34kcal Dried fruit
Protein 3.39g 0.84g Dried fruit
Fats 0.51g 0.19g Dried fruit
Vitamin C 1mg 36.7mg Cantaloupe
Net carbs 55.34g 7.26g Dried fruit
Carbs 62.64g 8.16g Dried fruit
Magnesium 32mg 12mg Dried fruit
Calcium 55mg 9mg Dried fruit
Potassium 1162mg 267mg Dried fruit
Iron 2.66mg 0.21mg Dried fruit
Sugar 53.44g 7.86g Cantaloupe
Fiber 7.3g 0.9g Dried fruit
Copper 0.343mg 0.041mg Dried fruit
Zinc 0.39mg 0.18mg Dried fruit
Starch 0.35g 0.03g Dried fruit
Phosphorus 71mg 15mg Dried fruit
Sodium 10mg 16mg Dried fruit
Vitamin A 3604IU 3382IU Dried fruit
Vitamin A 180µg 169µg Dried fruit
Vitamin E 4.33mg 0.05mg Dried fruit
Manganese 0.235mg 0.041mg Dried fruit
Selenium 2.2µg 0.4µg Dried fruit
Vitamin B1 0.015mg 0.041mg Cantaloupe
Vitamin B2 0.074mg 0.019mg Dried fruit
Vitamin B3 2.589mg 0.734mg Dried fruit
Vitamin B5 0.516mg 0.105mg Dried fruit
Vitamin B6 0.143mg 0.072mg Dried fruit
Vitamin K 3.1µg 2.5µg Dried fruit
Folate 10µg 21µg Cantaloupe
Choline 13.9mg 7.6mg Dried fruit
Saturated Fat 0.017g 0.051g Dried fruit
Monounsaturated Fat 0.074g 0.003g Dried fruit
Polyunsaturated fat 0.074g 0.081g Cantaloupe
Tryptophan 0.016mg 0.002mg Dried fruit
Threonine 0.073mg 0.017mg Dried fruit
Isoleucine 0.063mg 0.021mg Dried fruit
Leucine 0.105mg 0.029mg Dried fruit
Lysine 0.083mg 0.03mg Dried fruit
Methionine 0.015mg 0.012mg Dried fruit
Phenylalanine 0.062mg 0.023mg Dried fruit
Valine 0.078mg 0.033mg Dried fruit
Histidine 0.047mg 0.015mg Dried fruit
Fructose 12.47g 1.87g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Cantaloupe
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
36%
Dried fruit
31%
Cantaloupe
Minerals Daily Need Coverage Score
44%
Dried fruit
8%
Cantaloupe

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Cantaloupe
Cantaloupe is lower in Sugar (difference - 45.58g)
Which food is cheaper?
Cantaloupe
Cantaloupe is cheaper (difference - $2)
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. Cantaloupe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/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.