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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 RAE, 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 RAE than Dried fruit. Dried fruit has 180µg of Vitamin A RAE, 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.
Dried fruit
Dried fruit
2
:
8
Chocolate
Chocolate
Contains more Potassium +107.9%
Contains less Sodium -58.3%
Contains more Iron +201.5%
Contains more Magnesium +356.3%
Contains more Phosphorus +190.1%
Contains more Zinc +415.4%
Contains more Copper +199.7%
Contains more Manganese +503.8%
Contains more Selenium +36.4%
Equal in Calcium - 56
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Contains more Potassium +107.9%
Contains less Sodium -58.3%
Contains more Iron +201.5%
Contains more Magnesium +356.3%
Contains more Phosphorus +190.1%
Contains more Zinc +415.4%
Contains more Copper +199.7%
Contains more Manganese +503.8%
Contains more Selenium +36.4%
Equal in Calcium - 56

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.
Dried fruit
Dried fruit
9
:
3
Chocolate
Chocolate
Contains more Vitamin A +7108%
Contains more Vitamin E +701.9%
Contains more Vitamin B2 +48%
Contains more Vitamin B3 +257.1%
Contains more Vitamin B5 +73.7%
Contains more Vitamin B6 +240.5%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +161.3%
Dried fruit
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%
Chocolate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Contains more Vitamin A +7108%
Contains more Vitamin E +701.9%
Contains more Vitamin B2 +48%
Contains more Vitamin B3 +257.1%
Contains more Vitamin B5 +73.7%
Contains more Vitamin B6 +240.5%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +161.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
2
Chocolate
Chocolate
Contains more Water +3084.5%
Contains more Other +51.2%
Contains more Protein +44%
Contains more Fats +6033.3%
Equal in Carbs - 61.17
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Chocolate
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 Water +3084.5%
Contains more Other +51.2%
Contains more Protein +44%
Contains more Fats +6033.3%
Equal in Carbs - 61.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Chocolate
Chocolate
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +12791.9%
Contains more Polyunsaturated fat +1375.7%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +12791.9%
Contains more Polyunsaturated fat +1375.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
2
Chocolate
Chocolate
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +486.2%
Contains more Lactose +∞%
Dried fruit
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
Chocolate
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 Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +486.2%
Contains more Lactose +∞%

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 Sodium ok
Lower in Cholesterol 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
Net carbs 55.34g 54.17g Dried fruit
Protein 3.39g 4.88g Chocolate
Fats 0.51g 31.28g Chocolate
Carbs 62.64g 61.17g Dried fruit
Calories 241kcal 546kcal Chocolate
Starch 0.35g Dried fruit
Fructose 12.47g 0g Dried fruit
Sugar 53.44g 47.9g Chocolate
Fiber 7.3g 7g Dried fruit
Calcium 55mg 56mg Chocolate
Iron 2.66mg 8.02mg Chocolate
Magnesium 32mg 146mg Chocolate
Phosphorus 71mg 206mg Chocolate
Potassium 1162mg 559mg Dried fruit
Sodium 10mg 24mg Dried fruit
Zinc 0.39mg 2.01mg Chocolate
Copper 0.343mg 1.028mg Chocolate
Manganese 0.235mg 1.419mg Chocolate
Selenium 2.2µg 3µg Chocolate
Vitamin A 3604IU 50IU Dried fruit
Vitamin A RAE 180µg 2µg Dried fruit
Vitamin E 4.33mg 0.54mg Dried fruit
Vitamin C 1mg Dried fruit
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
Folate 10µg Dried fruit
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 3.1µg 8.1µg 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
Cholesterol 0mg 8mg Dried fruit
Trans Fat 0.112g Dried fruit
Saturated Fat 0.017g 18.519g Dried fruit
Omega-3 - EPA 0g 0.001g Chocolate
Monounsaturated Fat 0.074g 9.54g Chocolate
Polyunsaturated fat 0.074g 1.092g Chocolate
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-3 - ALA 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Chocolate
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Dried fruit
10%
Chocolate
Minerals Daily Need Coverage Score
44%
Dried fruit
116%
Chocolate

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 8mg)
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.