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  6. Dried fruit vs. Chinook salmon

Dried fruit vs. Chinook salmon — In-Depth Nutrition Comparison

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Important differences between dried fruit and chinook salmon

  • Dried fruit has more vitamin A, copper, fiber, and iron; however, chinook salmon is richer in vitamin B12, selenium, vitamin B3, phosphorus, and vitamin B6.
  • Chinook salmon's daily need coverage for vitamin B12 is 120% more.
  • Dried fruit has a higher glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of chinook salmon is 0.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Fish, salmon, chinook, cooked, dry heat.

Infographic

Dried fruit vs Chinook salmon 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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +96.4%
Contains more PotassiumPotassium +130.1%
Contains more IronIron +192.3%
Contains more CopperCopper +547.2%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +1136.8%
Contains more MagnesiumMagnesium +281.3%
Contains more ZincZinc +43.6%
Contains more PhosphorusPhosphorus +422.5%
Contains more SeleniumSelenium +2027.3%

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin AVitamin A +20.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +310%
Contains more Vitamin B1Vitamin B1 +193.3%
Contains more Vitamin B2Vitamin B2 +108.1%
Contains more Vitamin B3Vitamin B3 +288%
Contains more Vitamin B5Vitamin B5 +67.6%
Contains more Vitamin B6Vitamin B6 +223.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +250%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Dried fruit Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Selenium 2.2µg 46.8µg 81%
Vitamin B3 2.589mg 10.045mg 47%
Protein 3.39g 25.72g 45%
Phosphorus 71mg 371mg 43%
Copper 0.343mg 0.053mg 32%
Vitamin E 4.33mg 29%
Fiber 7.3g 0g 29%
Cholesterol 0mg 85mg 28%
Vitamin B6 0.143mg 0.462mg 25%
Iron 2.66mg 0.91mg 22%
Carbs 62.64g 0g 21%
Magnesium 32mg 122mg 21%
Fats 0.51g 13.38g 20%
Potassium 1162mg 505mg 19%
Polyunsaturated fat 0.074g 2.662g 17%
Fructose 12.47g 16%
Saturated fat 0.017g 3.214g 15%
Monounsaturated fat 0.074g 5.742g 14%
Manganese 0.235mg 0.019mg 9%
Vitamin B5 0.516mg 0.865mg 7%
Folate 10µg 35µg 6%
Vitamin B2 0.074mg 0.154mg 6%
Vitamin A 180µg 149µg 3%
Calcium 55mg 28mg 3%
Vitamin K 3.1µg 3%
Vitamin C 1mg 4.1mg 3%
Choline 13.9mg 3%
Vitamin B1 0.015mg 0.044mg 2%
Sodium 10mg 60mg 2%
Zinc 0.39mg 0.56mg 2%
Calories 241kcal 231kcal 1%
Net carbs 55.34g 0g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0.288mg 0%
Threonine 0.073mg 1.127mg 0%
Isoleucine 0.063mg 1.185mg 0%
Leucine 0.105mg 2.09mg 0%
Lysine 0.083mg 2.362mg 0%
Methionine 0.015mg 0.761mg 0%
Phenylalanine 0.062mg 1.004mg 0%
Valine 0.078mg 1.325mg 0%
Histidine 0.047mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g 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
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-154.7%
Contains more ProteinProtein +658.7%
Contains more FatsFats +2523.5%
Contains more WaterWater +112.4%

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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +7659.5%
Contains more Poly. FatPolyunsaturated fat +3497.3%

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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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.