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  6. Dried fruit vs. Cheese

Dried fruit vs. Cheese — In-Depth Nutrition Comparison

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Differences between dried fruit and cheese

  • Dried fruit has more vitamin A, copper, potassium, and iron, while cheese has more calcium, phosphorus, selenium, and vitamin B12.
  • Cheese's daily need coverage for saturated fat is 94% higher.
  • Cheese contains 19 times less iron than dried fruit. Dried fruit contains 2.66mg of iron, while cheese contains 0.14mg.
  • The amount of saturated fat in dried fruit is lower.
  • Cheese has a lower glycemic index. The glycemic index of cheese is 0, while the glycemic index of dried fruit is 31.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Cheese, cheddar.

Infographic

Dried fruit vs Cheese 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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +1428.9%
Contains more IronIron +1800%
Contains more CopperCopper +1043.3%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +770.4%
Contains more CalciumCalcium +1190.9%
Contains more ZincZinc +833.3%
Contains more PhosphorusPhosphorus +540.8%
Contains more SeleniumSelenium +1195.5%

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%
Cheese
Cheese
7
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +509.9%
Contains more Vitamin B3Vitamin B3 +4288.1%
Contains more Vitamin B5Vitamin B5 +25.9%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more Vitamin KVitamin K +29.2%
Contains more Vitamin AVitamin A +83.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B2Vitamin B2 +478.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +170%
Contains more CholineCholine +18.7%

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
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +1927.2%
Contains more ProteinProtein +574.6%
Contains more FatsFats +6431.4%
Contains more WaterWater +19.8%
Contains more OtherOther +44.4%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +12394.6%
Contains more Poly. FatPolyunsaturated fat +1820.3%

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
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +12623.1%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Maltose ~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 Cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Cheese DV% diff.
Saturated fat 0.017g 18.867g 86%
Calcium 55mg 710mg 66%
Phosphorus 71mg 455mg 55%
Fats 0.51g 33.31g 50%
Selenium 2.2µg 28.5µg 48%
Vitamin B12 0µg 1.1µg 46%
Protein 3.39g 22.87g 39%
Copper 0.343mg 0.03mg 35%
Cholesterol 0mg 99mg 33%
Iron 2.66mg 0.14mg 32%
Potassium 1162mg 76mg 32%
Zinc 0.39mg 3.64mg 30%
Fiber 7.3g 0g 29%
Sodium 10mg 653mg 28%
Vitamin B2 0.074mg 0.428mg 27%
Vitamin E 4.33mg 0.71mg 24%
Monounsaturated fat 0.074g 9.246g 23%
Carbs 62.64g 3.09g 20%
Vitamin A 180µg 330µg 17%
Vitamin B3 2.589mg 0.059mg 16%
Fructose 12.47g 0g 16%
Polyunsaturated fat 0.074g 1.421g 9%
Manganese 0.235mg 0.027mg 9%
Calories 241kcal 404kcal 8%
Vitamin B6 0.143mg 0.066mg 6%
Folate 10µg 27µg 4%
Vitamin D 0IU 24IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B5 0.516mg 0.41mg 2%
Vitamin B1 0.015mg 0.029mg 1%
Vitamin C 1mg 0mg 1%
Vitamin K 3.1µg 2.4µg 1%
Magnesium 32mg 27mg 1%
Net carbs 55.34g 3.09g N/A
Sugar 53.44g 0.48g N/A
Starch 0.35g 0%
Trans fat 0.917g N/A
Choline 13.9mg 16.5mg 0%
Tryptophan 0.016mg 0.547mg 0%
Threonine 0.073mg 1.044mg 0%
Isoleucine 0.063mg 1.206mg 0%
Leucine 0.105mg 1.939mg 0%
Lysine 0.083mg 1.025mg 0%
Methionine 0.015mg 0.547mg 0%
Phenylalanine 0.062mg 1.074mg 0%
Valine 0.078mg 1.404mg 0%
Histidine 0.047mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Cheese
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
35%
Cheese
Minerals Daily Need Coverage Score
44%
Dried fruit
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 643mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 18.85g)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 52.96g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 31)
Which food is cheaper?
?
The foods are relatively equal in price ($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
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.