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Dried fruit vs. Cottage cheese — In-Depth Nutrition Comparison

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The main differences between dried fruit and cottage cheese

  • Dried fruit has more vitamin A, copper, iron, potassium, fiber, vitamin E, and vitamin B3; however, cottage cheese has more vitamin B12 and selenium.
  • Daily need coverage for vitamin A for dried fruit is 69% higher.
  • Dried fruit is lower in sodium.
  • Dried fruit has a higher glycemic index than cottage cheese.

Food types used in this article are Apricots, dried, sulfured, uncooked and Cheese, cottage, creamed, large or small curd.

Infographic

Dried fruit vs Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +1017.3%
Contains more IronIron +3700%
Contains more CopperCopper +1082.8%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +11650%
Contains more CalciumCalcium +50.9%
Contains more PhosphorusPhosphorus +123.9%
Contains more SeleniumSelenium +340.9%
~equal in Zinc ~0.4mg

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +386.5%
Contains more Vitamin EVitamin E +5312.5%
Contains more Vitamin B3Vitamin B3 +2515.2%
Contains more Vitamin B6Vitamin B6 +210.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +120.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20%
Contains more CholineCholine +32.4%
~equal in Vitamin B5 ~0.557mg

All nutrients comparison - raw data values

Nutrient Dried fruit Cottage cheese DV% diff.
Copper 0.343mg 0.029mg 35%
Iron 2.66mg 0.07mg 32%
Potassium 1162mg 104mg 31%
Fiber 7.3g 0g 29%
Vitamin E 4.33mg 0.08mg 28%
Carbs 62.64g 3.38g 20%
Vitamin B12 0µg 0.43µg 18%
Fructose 12.47g 0g 16%
Vitamin B3 2.589mg 0.099mg 16%
Vitamin A 180µg 37µg 16%
Protein 3.39g 11.12g 15%
Sodium 10mg 364mg 15%
Selenium 2.2µg 9.7µg 14%
Phosphorus 71mg 159mg 13%
Manganese 0.235mg 0.002mg 10%
Saturated fat 0.017g 1.718g 8%
Calories 241kcal 98kcal 7%
Vitamin B6 0.143mg 0.046mg 7%
Vitamin B2 0.074mg 0.163mg 7%
Fats 0.51g 4.3g 6%
Cholesterol 0mg 17mg 6%
Magnesium 32mg 8mg 6%
Calcium 55mg 83mg 3%
Vitamin K 3.1µg 0µg 3%
Monounsaturated fat 0.074g 0.778g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin B1 0.015mg 0.027mg 1%
Vitamin C 1mg 0mg 1%
Vitamin B5 0.516mg 0.557mg 1%
Folate 10µg 12µg 1%
Choline 13.9mg 18.4mg 1%
Net carbs 55.34g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 53.44g 2.67g N/A
Zinc 0.39mg 0.4mg 0%
Starch 0.35g 0%
Polyunsaturated fat 0.074g 0.123g 0%
Tryptophan 0.016mg 0.147mg 0%
Threonine 0.073mg 0.5mg 0%
Isoleucine 0.063mg 0.591mg 0%
Leucine 0.105mg 1.116mg 0%
Lysine 0.083mg 0.934mg 0%
Methionine 0.015mg 0.269mg 0%
Phenylalanine 0.062mg 0.577mg 0%
Valine 0.078mg 0.748mg 0%
Histidine 0.047mg 0.326mg 0%

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more CarbsCarbs +1753.3%
Contains more OtherOther +82.3%
Contains more ProteinProtein +228%
Contains more FatsFats +743.1%
Contains more WaterWater +158.3%

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +951.4%
Contains more Poly. FatPolyunsaturated fat +66.2%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.