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  6. Dried fruit vs. Carrot

Dried fruit vs. Carrot — In-Depth Nutrition Comparison

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What are the main differences between Dried fruit and Carrot?

  • Dried fruit is richer in Copper, Iron, Potassium, Vitamin E, Fiber, Vitamin B3, and Phosphorus, yet Carrot is richer in Vitamin A RAE, Vitamin K, and Vitamin C.
  • Carrot's daily need coverage for Vitamin A RAE is 73% higher.
  • Dried fruit has 9 times more Iron than Carrot. Dried fruit has 2.66mg of Iron, while Carrot has 0.3mg.

We used Apricots, dried, sulfured, uncooked and Carrots, raw types in this comparison.

Infographic

Dried fruit vs Carrot 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%
Carrot
Carrot
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +263.1%
Contains more IronIron +786.7%
Contains more CopperCopper +662.2%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +102.9%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +64.3%
Contains more SeleniumSelenium +2100%

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%
Carrot
Carrot
5
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 20% 1002% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin EVitamin E +556.1%
Contains more Vitamin B2Vitamin B2 +27.6%
Contains more Vitamin B3Vitamin B3 +163.4%
Contains more Vitamin B5Vitamin B5 +89%
Contains more CholineCholine +58%
Contains more Vitamin CVitamin C +490%
Contains more Vitamin AVitamin A +363.5%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin KVitamin K +325.8%
Contains more FolateFolate +90%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.138mg
~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
Carrot
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +264.5%
Contains more FatsFats +112.5%
Contains more CarbsCarbs +553.9%
Contains more OtherOther +167.7%
Contains more WaterWater +185.8%

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
Carrot
Carrot
1
22% 8% 70%
Saturated Fat: Sat. Fat 0.037 g
Monounsaturated Fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains less Sat. FatSaturated Fat -54.1%
Contains more Mono. FatMonounsaturated Fat +428.6%
Contains more Poly. FatPolyunsaturated fat +58.1%

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
Carrot
Carrot
1
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +119.8%
Contains more GlucoseGlucose +5506.8%
Contains more FructoseFructose +2167.3%
Contains more StarchStarch +308.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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 Carrot
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Carrot Opinion
Calories 241kcal 41kcal Dried fruit
Protein 3.39g 0.93g Dried fruit
Fats 0.51g 0.24g Dried fruit
Vitamin C 1mg 5.9mg Carrot
Net carbs 55.34g 6.78g Dried fruit
Carbs 62.64g 9.58g Dried fruit
Magnesium 32mg 12mg Dried fruit
Calcium 55mg 33mg Dried fruit
Potassium 1162mg 320mg Dried fruit
Iron 2.66mg 0.3mg Dried fruit
Sugar 53.44g 4.74g Carrot
Fiber 7.3g 2.8g Dried fruit
Copper 0.343mg 0.045mg Dried fruit
Zinc 0.39mg 0.24mg Dried fruit
Starch 0.35g 1.43g Carrot
Phosphorus 71mg 35mg Dried fruit
Sodium 10mg 69mg Dried fruit
Vitamin A 3604IU 16706IU Carrot
Vitamin A RAE 180µg 835µg Carrot
Vitamin E 4.33mg 0.66mg Dried fruit
Manganese 0.235mg 0.143mg Dried fruit
Selenium 2.2µg 0.1µg Dried fruit
Vitamin B1 0.015mg 0.066mg Carrot
Vitamin B2 0.074mg 0.058mg Dried fruit
Vitamin B3 2.589mg 0.983mg Dried fruit
Vitamin B5 0.516mg 0.273mg Dried fruit
Vitamin B6 0.143mg 0.138mg Dried fruit
Vitamin K 3.1µg 13.2µg Carrot
Folate 10µg 19µg Carrot
Choline 13.9mg 8.8mg Dried fruit
Saturated Fat 0.017g 0.037g Dried fruit
Monounsaturated Fat 0.074g 0.014g Dried fruit
Polyunsaturated fat 0.074g 0.117g Carrot
Tryptophan 0.016mg 0.012mg Dried fruit
Threonine 0.073mg 0.191mg Carrot
Isoleucine 0.063mg 0.077mg Carrot
Leucine 0.105mg 0.102mg Dried fruit
Lysine 0.083mg 0.101mg Carrot
Methionine 0.015mg 0.02mg Carrot
Phenylalanine 0.062mg 0.061mg Dried fruit
Valine 0.078mg 0.069mg Dried fruit
Histidine 0.047mg 0.04mg Dried fruit
Fructose 12.47g 0.55g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Carrot
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
91%
Carrot
Minerals Daily Need Coverage Score
44%
Dried fruit
12%
Carrot

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Carrot
Carrot is lower in Sugar (difference - 48.7g)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $1.6)
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.