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  6. Dried fruit vs. Chinese broccoli

Dried fruit vs. Chinese broccoli — In-Depth Nutrition Comparison

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Differences between dried fruit and chinese broccoli

  • Dried fruit has more vitamin A, copper, potassium, iron, vitamin E, fiber, and vitamin B3, while chinese broccoli has more vitamin K, vitamin C, and folate.
  • Chinese broccoli's daily need coverage for vitamin K is 68% higher.
  • Chinese broccoli contains 9 times less vitamin E than dried fruit. Dried fruit contains 4.33mg of vitamin E, while chinese broccoli contains 0.48mg.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Broccoli, chinese, cooked.

Infographic

Dried fruit vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +345.2%
Contains more IronIron +375%
Contains more CopperCopper +462.3%
Contains more PhosphorusPhosphorus +73.2%
Contains more SeleniumSelenium +69.2%
Contains more CalciumCalcium +81.8%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +12.3%
~equal in Zinc ~0.39mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin AVitamin A +119.5%
Contains more Vitamin EVitamin E +802.1%
Contains more Vitamin B3Vitamin B3 +492.4%
Contains more Vitamin B5Vitamin B5 +224.5%
Contains more Vitamin B6Vitamin B6 +104.3%
Contains more Vitamin CVitamin C +2720%
Contains more Vitamin B1Vitamin B1 +533.3%
Contains more Vitamin B2Vitamin B2 +97.3%
Contains more Vitamin KVitamin K +2635.5%
Contains more FolateFolate +890%
Contains more CholineCholine +82%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Chinese broccoli DV% diff.
Vitamin K 3.1µg 84.8µg 68%
Copper 0.343mg 0.061mg 31%
Vitamin C 1mg 28.2mg 30%
Potassium 1162mg 261mg 27%
Vitamin E 4.33mg 0.48mg 26%
Iron 2.66mg 0.56mg 26%
Folate 10µg 99µg 22%
Carbs 62.64g 3.81g 20%
Fiber 7.3g 2.5g 19%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.437mg 13%
Vitamin A 180µg 82µg 11%
Calories 241kcal 22kcal 11%
Vitamin B1 0.015mg 0.095mg 7%
Vitamin B5 0.516mg 0.159mg 7%
Vitamin B6 0.143mg 0.07mg 6%
Vitamin B2 0.074mg 0.146mg 6%
Calcium 55mg 100mg 5%
Protein 3.39g 1.14g 5%
Phosphorus 71mg 41mg 4%
Magnesium 32mg 18mg 3%
Polyunsaturated fat 0.074g 0.33g 2%
Choline 13.9mg 25.3mg 2%
Selenium 2.2µg 1.3µg 2%
Manganese 0.235mg 0.264mg 1%
Fats 0.51g 0.72g 0%
Net carbs 55.34g 1.31g N/A
Sugar 53.44g 0.84g N/A
Zinc 0.39mg 0.39mg 0%
Starch 0.35g 0%
Sodium 10mg 7mg 0%
Saturated fat 0.017g 0.11g 0%
Monounsaturated fat 0.074g 0.05g 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +197.4%
Contains more CarbsCarbs +1544.1%
Contains more OtherOther +225.3%
Contains more FatsFats +41.2%
Contains more WaterWater +202.8%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -84.5%
Contains more Mono. FatMonounsaturated fat +48%
Contains more Poly. FatPolyunsaturated fat +345.9%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.