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

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How are dried fruit and cream cheese different?

  • Dried fruit has more vitamin A, copper, iron, potassium, fiber, vitamin E, and vitamin B3 than cream cheese.
  • Daily need coverage for saturated fat for cream cheese is 101% higher.
  • Dried fruit has less sodium.
  • Cream cheese has a lower glycemic index (0) than dried fruit (31).

Apricots, dried, sulfured, uncooked and Cheese, cream are the varieties used in this article.

Infographic

Dried fruit vs Cream 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +780.3%
Contains more IronIron +2318.2%
Contains more CopperCopper +1805.6%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +2036.4%
Contains more CalciumCalcium +76.4%
Contains more ZincZinc +28.2%
Contains more PhosphorusPhosphorus +50.7%
Contains more SeleniumSelenium +290.9%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +403.5%
Contains more Vitamin B3Vitamin B3 +2745.1%
Contains more Vitamin B6Vitamin B6 +155.4%
Contains more Vitamin KVitamin K +47.6%
Contains more Vitamin AVitamin A +71.1%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +210.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +95.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.517mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Dried fruit Cream cheese DV% diff.
Saturated fat 0.017g 20.213g 92%
Fats 0.51g 34.44g 52%
Copper 0.343mg 0.018mg 36%
Cholesterol 0mg 101mg 34%
Iron 2.66mg 0.11mg 32%
Potassium 1162mg 132mg 30%
Fiber 7.3g 0g 29%
Vitamin E 4.33mg 0.86mg 23%
Monounsaturated fat 0.074g 8.907g 22%
Carbs 62.64g 5.52g 19%
Fructose 12.47g 0g 16%
Vitamin B3 2.589mg 0.091mg 16%
Vitamin A 180µg 308µg 14%
Sodium 10mg 314mg 13%
Vitamin B2 0.074mg 0.23mg 12%
Selenium 2.2µg 8.6µg 12%
Manganese 0.235mg 0.011mg 10%
Polyunsaturated fat 0.074g 1.483g 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin B6 0.143mg 0.056mg 7%
Protein 3.39g 6.15g 6%
Calories 241kcal 350kcal 5%
Magnesium 32mg 9mg 5%
Phosphorus 71mg 107mg 5%
Calcium 55mg 97mg 4%
Choline 13.9mg 27.2mg 2%
Vitamin B1 0.015mg 0.023mg 1%
Vitamin C 1mg 0mg 1%
Zinc 0.39mg 0.5mg 1%
Vitamin K 3.1µg 2.1µg 1%
Net carbs 55.34g 5.52g N/A
Sugar 53.44g 3.76g N/A
Starch 0.35g 0.35g 0%
Vitamin B5 0.516mg 0.517mg 0%
Folate 10µg 9µg 0%
Tryptophan 0.016mg 0.069mg 0%
Threonine 0.073mg 0.233mg 0%
Isoleucine 0.063mg 0.324mg 0%
Leucine 0.105mg 0.657mg 0%
Lysine 0.083mg 0.567mg 0%
Methionine 0.015mg 0.191mg 0%
Phenylalanine 0.062mg 0.291mg 0%
Valine 0.078mg 0.395mg 0%
Histidine 0.047mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +1034.8%
Contains more OtherOther +102.4%
Contains more ProteinProtein +81.4%
Contains more FatsFats +6652.9%
Contains more WaterWater +70.3%

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% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +11936.5%
Contains more Poly. FatPolyunsaturated fat +1904.1%

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
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~equal in Starch ~0.35g
~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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.