Dried fruit vs. Chocolate — In-Depth Nutrition Comparison
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The main differences between dried fruit and chocolate
- Dried fruit has more vitamin A, vitamin E, and potassium; however, chocolate has more copper, iron, manganese, magnesium, phosphorus, and zinc.
- Daily need coverage for saturated fat for chocolate is 93% higher.
- Chocolate has 72 times less vitamin A than dried fruit. Dried fruit has 3604IU of vitamin A, while chocolate has 50IU.
- Dried fruit is lower in saturated fat.
Food types used in this article are Apricots, dried, sulfured, uncooked and Chocolate, dark, 45- 59% cacao solids.
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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.
| Contains more PotassiumPotassium | +107.9% |
| Contains less SodiumSodium | -58.3% |
| Contains more MagnesiumMagnesium | +356.3% |
| Contains more IronIron | +201.5% |
| Contains more CopperCopper | +199.7% |
| Contains more ZincZinc | +415.4% |
| Contains more PhosphorusPhosphorus | +190.1% |
| Contains more ManganeseManganese | +503.8% |
| Contains more SeleniumSelenium | +36.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +8900% |
| Contains more Vitamin EVitamin E | +701.9% |
| Contains more Vitamin B2Vitamin B2 | +48% |
| Contains more Vitamin B3Vitamin B3 | +257.1% |
| Contains more Vitamin B5Vitamin B5 | +73.7% |
| Contains more Vitamin B6Vitamin B6 | +240.5% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +66.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +161.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
Protein:
4.88 g
Fats:
31.28 g
Carbs:
61.17 g
Water:
0.97 g
Other:
1.7 g
| Contains more WaterWater | +3084.5% |
| Contains more OtherOther | +51.2% |
| Contains more ProteinProtein | +44% |
| Contains more FatsFats | +6033.3% |
~equal in
Carbs
~61.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
Saturated fat:
Sat. Fat
18.519 g
Monounsaturated fat:
Mono. Fat
9.54 g
Polyunsaturated fat:
Poly. Fat
1.092 g
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +12791.9% |
| Contains more Poly. FatPolyunsaturated fat | +1375.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
46.25 g
Glucose:
0 g
Fructose:
0 g
Lactose:
1.65 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +486.2% |
| Contains more LactoseLactose | +∞% |
~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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0.017g | 18.519g | 84% |
| Copper | 0.343mg | 1.028mg | 76% |
| Iron | 2.66mg | 8.02mg | 67% |
| Manganese | 0.235mg | 1.419mg | 51% |
| Fats | 0.51g | 31.28g | 47% |
| Magnesium | 32mg | 146mg | 27% |
| Vitamin E | 4.33mg | 0.54mg | 25% |
| Monounsaturated fat | 0.074g | 9.54g | 24% |
| Vitamin A | 180µg | 2µg | 20% |
| Phosphorus | 71mg | 206mg | 19% |
| Potassium | 1162mg | 559mg | 18% |
| Fructose | 12.47g | 0g | 16% |
| Zinc | 0.39mg | 2.01mg | 15% |
| Calories | 241kcal | 546kcal | 15% |
| Vitamin B3 | 2.589mg | 0.725mg | 12% |
| Caffeine | 0mg | 43mg | 11% |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Vitamin B6 | 0.143mg | 0.042mg | 8% |
| Polyunsaturated fat | 0.074g | 1.092g | 7% |
| Vitamin K | 3.1µg | 8.1µg | 4% |
| Vitamin B5 | 0.516mg | 0.297mg | 4% |
| Folate | 10µg | 3% | |
| Protein | 3.39g | 4.88g | 3% |
| Choline | 13.9mg | 3% | |
| Cholesterol | 0mg | 8mg | 3% |
| Vitamin B2 | 0.074mg | 0.05mg | 2% |
| Selenium | 2.2µg | 3µg | 1% |
| Sodium | 10mg | 24mg | 1% |
| Fiber | 7.3g | 7g | 1% |
| Vitamin B1 | 0.015mg | 0.025mg | 1% |
| Vitamin C | 1mg | 1% | |
| Net carbs | 55.34g | 54.17g | N/A |
| Carbs | 62.64g | 61.17g | 0% |
| Calcium | 55mg | 56mg | 0% |
| Sugar | 53.44g | 47.9g | N/A |
| Starch | 0.35g | 0% | |
| Trans fat | 0.112g | N/A | |
| 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% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.947g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
9%
Minerals Daily Need Coverage Score
44%
116%
Comparison summary
Which food is lower in Cholesterol?
Dried fruit is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Dried fruit contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 18.502g)
Which food is richer in vitamins?
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Chocolate is lower in Sugar (difference - 5.54g)
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Chocolate is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($2)