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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 RAE, 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +243.8%
Contains more Iron +731.3%
Contains more Magnesium +255.6%
Contains more Phosphorus +373.3%
Contains more Potassium +571.7%
Contains more Zinc +290%
Contains more Copper +229.8%
Contains less Sodium -70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 12% 7% 7% 16% 1% 3% 35%
Contains more Calcium +243.8%
Contains more Iron +731.3%
Contains more Magnesium +255.6%
Contains more Phosphorus +373.3%
Contains more Potassium +571.7%
Contains more Zinc +290%
Contains more Copper +229.8%
Contains less Sodium -70%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Cherry
Contains more Vitamin A +180.9%
Contains more Vitamin E +6085.7%
Contains more Vitamin B2 +85%
Contains more Vitamin B3 +547.3%
Contains more Vitamin B5 +260.8%
Contains more Vitamin B6 +225%
Contains more Folate +25%
Contains more Vitamin K +47.6%
Contains more Vitamin C +900%
Contains more Vitamin B1 +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 2% 0% 34% 8% 10% 8% 9% 11% 6% 0% 6%
Contains more Vitamin A +180.9%
Contains more Vitamin E +6085.7%
Contains more Vitamin B2 +85%
Contains more Vitamin B3 +547.3%
Contains more Vitamin B5 +260.8%
Contains more Vitamin B6 +225%
Contains more Folate +25%
Contains more Vitamin K +47.6%
Contains more Vitamin C +900%
Contains more Vitamin B1 +100%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 55.34g 10.58g Dried fruit
Protein 3.39g 1g Dried fruit
Fats 0.51g 0.3g Dried fruit
Carbs 62.64g 12.18g Dried fruit
Calories 241kcal 50kcal Dried fruit
Starch 0.35g g Dried fruit
Fructose 12.47g 3.51g Dried fruit
Sugar 53.44g 8.49g Cherry
Fiber 7.3g 1.6g Dried fruit
Calcium 55mg 16mg Dried fruit
Iron 2.66mg 0.32mg Dried fruit
Magnesium 32mg 9mg Dried fruit
Phosphorus 71mg 15mg Dried fruit
Potassium 1162mg 173mg Dried fruit
Sodium 10mg 3mg Cherry
Zinc 0.39mg 0.1mg Dried fruit
Copper 0.343mg 0.104mg Dried fruit
Vitamin A 3604IU 1283IU Dried fruit
Vitamin E 4.33mg 0.07mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 10mg Cherry
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
Folate 10µg 8µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 2.1µg Dried fruit
Tryptophan 0.016mg mg Dried fruit
Threonine 0.073mg mg Dried fruit
Isoleucine 0.063mg mg Dried fruit
Leucine 0.105mg mg Dried fruit
Lysine 0.083mg mg Dried fruit
Methionine 0.015mg mg Dried fruit
Phenylalanine 0.062mg mg Dried fruit
Valine 0.078mg mg Dried fruit
Histidine 0.047mg mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.068g Dried fruit
Monounsaturated Fat 0.074g 0.082g Cherry
Polyunsaturated fat 0.074g 0.09g Cherry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Cherry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Dried fruit
14
Cherry
Mineral Summary Score
50
Dried fruit
10
Cherry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Dried fruit
6%
Cherry
Carbohydrates
63%
Dried fruit
12%
Cherry
Fats
2%
Dried fruit
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.