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  6. Dried fruit vs. Mozzarella

Dried fruit vs. Mozzarella — In-Depth Nutrition Comparison

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How are dried fruit and mozzarella different?

  • Dried fruit is higher in vitamin A, copper, potassium, iron, fiber, and vitamin E; however, mozzarella is richer in calcium, phosphorus, and vitamin B12.
  • Daily need coverage for calcium for mozzarella is 68% higher.
  • Dried fruit has less saturated fat.

Apricots, dried, sulfured, uncooked and Cheese, mozzarella, low sodium are the varieties used in this article.

Infographic

Dried fruit vs Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +1123.2%
Contains more IronIron +964%
Contains more CopperCopper +1170.4%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +1229.1%
Contains more ZincZinc +702.6%
Contains more PhosphorusPhosphorus +638%
Contains more SeleniumSelenium +613.6%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +31.4%
Contains more Vitamin EVitamin E +2786.7%
Contains more Vitamin B3Vitamin B3 +2057.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +78.8%
Contains more Vitamin KVitamin K +72.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +359.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +32.4%
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Dried fruit Mozzarella DV% diff.
Calcium 55mg 731mg 68%
Phosphorus 71mg 524mg 65%
Saturated fat 0.017g 10.867g 49%
Protein 3.39g 27.5g 48%
Vitamin B12 0µg 0.92µg 38%
Copper 0.343mg 0.027mg 35%
Potassium 1162mg 95mg 31%
Iron 2.66mg 0.25mg 30%
Fiber 7.3g 0g 29%
Vitamin E 4.33mg 0.15mg 28%
Fats 0.51g 17.1g 26%
Selenium 2.2µg 15.7µg 25%
Zinc 0.39mg 3.13mg 25%
Carbs 62.64g 3.1g 20%
Vitamin B2 0.074mg 0.34mg 20%
Cholesterol 0mg 54mg 18%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.12mg 15%
Monounsaturated fat 0.074g 4.844g 12%
Manganese 0.235mg 10%
Vitamin B5 0.516mg 10%
Vitamin A 180µg 137µg 5%
Vitamin B6 0.143mg 0.08mg 5%
Polyunsaturated fat 0.074g 0.509g 3%
Calories 241kcal 280kcal 2%
Vitamin D 0µg 0.3µg 2%
Vitamin D 0IU 13IU 2%
Vitamin C 1mg 0mg 1%
Magnesium 32mg 26mg 1%
Vitamin K 3.1µg 1.8µg 1%
Choline 13.9mg 18.4mg 1%
Net carbs 55.34g 3.1g N/A
Sugar 53.44g 1.23g N/A
Starch 0.35g 0%
Sodium 10mg 16mg 0%
Vitamin B1 0.015mg 0.02mg 0%
Folate 10µg 9µg 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +1920.6%
Contains more ProteinProtein +711.2%
Contains more FatsFats +3252.9%
Contains more WaterWater +61.5%
~equal in Other ~2.4g

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +6445.9%
Contains more Poly. FatPolyunsaturated fat +587.8%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.