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  6. Dried fruit vs. Cherry

Dried fruit vs. Cherry — In-Depth Nutrition Comparison

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A recap on differences between Dried fruit and Cherry

  • Dried fruit has more Iron, Potassium, Vitamin E, Copper, Fiber, Vitamin B3, Vitamin A, Phosphorus, and Vitamin B6, however, Cherry is higher in Vitamin C.
  • Dried fruit covers your daily Iron needs 29% more than Cherry.
  • Cherry contains 62 times less Vitamin E than Dried fruit. Dried fruit contains 4.33mg of Vitamin E, while Cherry contains 0.07mg.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Cherries, sour, red, raw.

Infographic

Dried fruit vs Cherry 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%
Cherry
Cherry
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.8% 15% 12% 35% 2.7% 6.4% 0.39% 15% 0%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +243.8%
Contains more PotassiumPotassium +571.7%
Contains more IronIron +731.3%
Contains more CopperCopper +229.8%
Contains more ZincZinc +290%
Contains more PhosphorusPhosphorus +373.3%
Contains more ManganeseManganese +109.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -70%

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% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Cherry
Cherry
2
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 33% 77% 1.4% 0% 7.5% 9.2% 7.5% 8.6% 10% 0% 5.3% 6% 3.3%
Contains more Vitamin AVitamin A +180.9%
Contains more Vitamin EVitamin E +6085.7%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B3Vitamin B3 +547.3%
Contains more Vitamin B5Vitamin B5 +260.8%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +47.6%
Contains more FolateFolate +25%
Contains more CholineCholine +127.9%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin B1Vitamin B1 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Cherry
Cherry
1
12% 86%
Protein: 1 g
Fats: 0.3 g
Carbs: 12.18 g
Water: 86.13 g
Other: 0.39 g
Contains more ProteinProtein +239%
Contains more FatsFats +70%
Contains more CarbsCarbs +414.3%
Contains more OtherOther +559%
Contains more WaterWater +178.8%

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
Cherry
Cherry
2
28% 34% 38%
Saturated Fat: Sat. Fat 0.068 g
Monounsaturated Fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.09 g
Contains less Sat. FatSaturated Fat -75%
Contains more Mono. FatMonounsaturated Fat +10.8%
Contains more Poly. FatPolyunsaturated fat +21.6%

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
Cherry
Cherry
0
9% 49% 41%
Starch: 0 g
Sucrose: 0.8 g
Glucose: 4.18 g
Fructose: 3.51 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +886.3%
Contains more GlucoseGlucose +691.4%
Contains more FructoseFructose +255.3%
~equal in Lactose ~0g
~equal in Maltose ~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 Cherry
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Cherry Opinion
Calories 241kcal 50kcal Dried fruit
Protein 3.39g 1g Dried fruit
Fats 0.51g 0.3g Dried fruit
Vitamin C 1mg 10mg Cherry
Net carbs 55.34g 10.58g Dried fruit
Carbs 62.64g 12.18g Dried fruit
Magnesium 32mg 9mg Dried fruit
Calcium 55mg 16mg Dried fruit
Potassium 1162mg 173mg Dried fruit
Iron 2.66mg 0.32mg Dried fruit
Sugar 53.44g 8.49g Cherry
Fiber 7.3g 1.6g Dried fruit
Copper 0.343mg 0.104mg Dried fruit
Zinc 0.39mg 0.1mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 15mg Dried fruit
Sodium 10mg 3mg Cherry
Vitamin A 3604IU 1283IU Dried fruit
Vitamin A 180µg 64µg Dried fruit
Vitamin E 4.33mg 0.07mg Dried fruit
Manganese 0.235mg 0.112mg Dried fruit
Selenium 2.2µg 0µg Dried fruit
Vitamin B1 0.015mg 0.03mg Cherry
Vitamin B2 0.074mg 0.04mg Dried fruit
Vitamin B3 2.589mg 0.4mg Dried fruit
Vitamin B5 0.516mg 0.143mg Dried fruit
Vitamin B6 0.143mg 0.044mg Dried fruit
Vitamin K 3.1µg 2.1µg Dried fruit
Folate 10µg 8µg Dried fruit
Choline 13.9mg 6.1mg Dried fruit
Saturated Fat 0.017g 0.068g Dried fruit
Monounsaturated Fat 0.074g 0.082g Cherry
Polyunsaturated fat 0.074g 0.09g Cherry
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g 3.51g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Cherry
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
36%
Dried fruit
13%
Cherry
Minerals Daily Need Coverage Score
44%
Dried fruit
10%
Cherry

Comparison summary

Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.051g)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Cherry
Cherry is lower in Sugar (difference - 44.95g)
Which food contains less Sodium?
Cherry
Cherry contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Cherry
Cherry is lower in glycemic index (difference - 9)
Which food is cheaper?
Cherry
Cherry is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.