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Dried fruit vs. Cereal — In-Depth Nutrition Comparison

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Significant differences between dried fruit and cereal

  • Dried fruit has more potassium and vitamin E; however, cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, and vitamin C.
  • Cereal covers your daily vitamin B1 needs 523% more than dried fruit.
  • Cereal has 54 times less vitamin E than dried fruit. Dried fruit has 4.33mg of vitamin E, while cereal has 0.08mg.
  • Dried fruit contains less sodium.
  • Cereal has a higher glycemic index. The glycemic index of cereal is 69, while the glycemic index of dried fruit is 31.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Dried fruit vs Cereal 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%
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +1006.7%
Contains more CopperCopper +150.4%
Contains less SodiumSodium -98.7%
Contains more IronIron +1180.5%
Contains more ZincZinc +1848.7%
Contains more ManganeseManganese +236.2%
Contains more SeleniumSelenium +186.4%
~equal in Phosphorus ~77mg

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%
Cereal
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +5312.5%
Contains more Vitamin B5Vitamin B5 +128.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3750%
Contains more Vitamin AVitamin A +352.2%
Contains more Vitamin B1Vitamin B1 +41820%
Contains more Vitamin B2Vitamin B2 +5129.7%
Contains more Vitamin B3Vitamin B3 +1044.1%
Contains more Vitamin B6Vitamin B6 +4086%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more WaterWater +717.2%
Contains more OtherOther +15.2%
Contains more ProteinProtein +78.8%
Contains more FatsFats +111.8%
Contains more CarbsCarbs +38.6%

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
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Mono. FatMonounsaturated fat +175.7%
Contains more Poly. FatPolyunsaturated fat +378.4%

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
Cereal
2
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +12151.9%
Contains more FructoseFructose +4696.2%
Contains more SucroseSucrose +23.4%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Cereal
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Cereal DV% diff.
Vitamin B1 0.015mg 6.288mg 523%
Vitamin B6 0.143mg 5.986mg 449%
Iron 2.66mg 34.06mg 393%
Vitamin B2 0.074mg 3.87mg 292%
Vitamin B3 2.589mg 29.62mg 169%
Vitamin A 180µg 814µg 70%
Zinc 0.39mg 7.6mg 66%
Vitamin C 1mg 38.5mg 42%
Sodium 10mg 795mg 34%
Potassium 1162mg 105mg 31%
Vitamin E 4.33mg 0.08mg 28%
Manganese 0.235mg 0.79mg 24%
Fiber 7.3g 1.4g 24%
Copper 0.343mg 0.137mg 23%
Fructose 12.47g 0.26g 15%
Carbs 62.64g 86.85g 8%
Calories 241kcal 378kcal 7%
Selenium 2.2µg 6.3µg 7%
Vitamin B5 0.516mg 0.226mg 6%
Calcium 55mg 10mg 5%
Protein 3.39g 6.06g 5%
Folate 10µg 3%
Vitamin K 3.1µg 0µg 3%
Choline 13.9mg 3%
Magnesium 32mg 19mg 3%
Polyunsaturated fat 0.074g 0.354g 2%
Phosphorus 71mg 77mg 1%
Saturated fat 0.017g 0.26g 1%
Fats 0.51g 1.08g 1%
Net carbs 55.34g 85.45g N/A
Sugar 53.44g 10.35g N/A
Starch 0.35g 0%
Monounsaturated fat 0.074g 0.204g 0%
Tryptophan 0.016mg 0.066mg 0%
Threonine 0.073mg 0.241mg 0%
Isoleucine 0.063mg 0.26mg 0%
Leucine 0.105mg 0.767mg 0%
Lysine 0.083mg 0.113mg 0%
Methionine 0.015mg 0.13mg 0%
Phenylalanine 0.062mg 0.365mg 0%
Valine 0.078mg 0.344mg 0%
Histidine 0.047mg 0.162mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Cereal
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
371%
Cereal
Minerals Daily Need Coverage Score
44%
Dried fruit
183%
Cereal

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 785mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.243g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cereal
Cereal is lower in Sugar (difference - 43.09g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $2)
Which food is richer in minerals?
?
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.
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

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.