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  6. Dried fruit vs. Chocolate

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 E, Vitamin A, and Potassium, however, Chocolate has more Copper, Iron, Manganese, Magnesium, Phosphorus, and Zinc.
  • Daily need coverage for Saturated Fat from Chocolate is 93% higher.
  • Chocolate has 90 times less Vitamin A than Dried fruit. Dried fruit has 180µg of Vitamin A, while Chocolate has 2µg.
  • 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.

Infographic

Dried fruit vs Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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%
~equal in Calcium ~56mg

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%
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 0% 3% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7108%
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%
~equal in Vitamin D ~µg

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
5% 31% 61% 2%
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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
64% 33% 4%
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
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
97% 3%
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.
Dried fruit Chocolate
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Chocolate Opinion
Calories 241kcal 546kcal Chocolate
Protein 3.39g 4.88g Chocolate
Fats 0.51g 31.28g Chocolate
Vitamin C 1mg Dried fruit
Net carbs 55.34g 54.17g Dried fruit
Carbs 62.64g 61.17g Dried fruit
Cholesterol 0mg 8mg Dried fruit
Magnesium 32mg 146mg Chocolate
Calcium 55mg 56mg Chocolate
Potassium 1162mg 559mg Dried fruit
Iron 2.66mg 8.02mg Chocolate
Sugar 53.44g 47.9g Chocolate
Fiber 7.3g 7g Dried fruit
Copper 0.343mg 1.028mg Chocolate
Zinc 0.39mg 2.01mg Chocolate
Starch 0.35g Dried fruit
Phosphorus 71mg 206mg Chocolate
Sodium 10mg 24mg Dried fruit
Vitamin A 3604IU 50IU Dried fruit
Vitamin A 180µg 2µg Dried fruit
Vitamin E 4.33mg 0.54mg Dried fruit
Manganese 0.235mg 1.419mg Chocolate
Selenium 2.2µg 3µg Chocolate
Vitamin B1 0.015mg 0.025mg Chocolate
Vitamin B2 0.074mg 0.05mg Dried fruit
Vitamin B3 2.589mg 0.725mg Dried fruit
Vitamin B5 0.516mg 0.297mg Dried fruit
Vitamin B6 0.143mg 0.042mg Dried fruit
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 3.1µg 8.1µg Chocolate
Folate 10µg Dried fruit
Trans Fat 0.112g Dried fruit
Choline 13.9mg Dried fruit
Saturated Fat 0.017g 18.519g Dried fruit
Monounsaturated Fat 0.074g 9.54g Chocolate
Polyunsaturated fat 0.074g 1.092g Chocolate
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 0g Dried fruit
Omega-3 - EPA 0g 0.001g Chocolate
Omega-3 - ALA 0.085g Chocolate
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Chocolate
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
9%
Chocolate
Minerals Daily Need Coverage Score
44%
Dried fruit
116%
Chocolate

Comparison summary

Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 18.502g)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Chocolate
Chocolate is lower in Sugar (difference - 5.54g)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.