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  6. Dried fruit vs. Chocolate cake

Dried fruit vs. Chocolate cake — In-Depth Nutrition Comparison

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Summary of differences between dried fruit and chocolate cake

  • Dried fruit has more vitamin A, potassium, fiber, copper, and iron, while chocolate cake has more choline and selenium.
  • Dried fruit covers your daily need for vitamin A, 69% more than chocolate cake.
  • Dried fruit contains 8 times more potassium than chocolate cake. While dried fruit contains 1162mg of potassium, chocolate cake contains only 140mg.
  • The amount of sodium in dried fruit is lower.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Cake, chocolate, prepared from recipe without frosting.

Infographic

Dried fruit vs Chocolate cake 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 23% 18% 12% 60% 69% 19% 45% 41% 37% 65%
Contains more PotassiumPotassium +730%
Contains more IronIron +65.2%
Contains more CopperCopper +65.7%
Contains less SodiumSodium -96.8%
Contains more ZincZinc +76.9%
Contains more PhosphorusPhosphorus +49.3%
Contains more ManganeseManganese +19.1%
Contains more SeleniumSelenium +440.9%
~equal in Magnesium ~32mg
~equal in Calcium ~60mg

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 0.67% 0% 0% 0% 35% 49% 21% 18% 9.5% 20% 0% 20% 70%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +127.7%
Contains more Vitamin B5Vitamin B5 +69.7%
Contains more Vitamin B6Vitamin B6 +248.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +840%
Contains more Vitamin B2Vitamin B2 +187.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +170%
Contains more CholineCholine +823.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Dried fruit Chocolate cake DV% diff.
Potassium 1162mg 140mg 30%
Vitamin E 4.33mg 29%
Saturated fat 0.017g 5.43g 25%
Fiber 7.3g 1.6g 23%
Fats 0.51g 15.1g 22%
Choline 13.9mg 128.4mg 21%
Vitamin A 180µg 20%
Cholesterol 0mg 58mg 19%
Polyunsaturated fat 0.074g 2.761g 18%
Selenium 2.2µg 11.9µg 18%
Fructose 12.47g 16%
Monounsaturated fat 0.074g 6.039g 15%
Copper 0.343mg 0.207mg 15%
Sodium 10mg 315mg 13%
Iron 2.66mg 1.61mg 13%
Vitamin B2 0.074mg 0.213mg 11%
Vitamin B1 0.015mg 0.141mg 11%
Vitamin B3 2.589mg 1.137mg 9%
Vitamin B6 0.143mg 0.041mg 8%
Vitamin B12 0µg 0.16µg 7%
Calories 241kcal 371kcal 7%
Phosphorus 71mg 106mg 5%
Vitamin B5 0.516mg 0.304mg 4%
Protein 3.39g 5.3g 4%
Folate 10µg 27µg 4%
Carbs 62.64g 53.4g 3%
Zinc 0.39mg 0.69mg 3%
Vitamin K 3.1µg 3%
Manganese 0.235mg 0.28mg 2%
Vitamin C 1mg 0.2mg 1%
Calcium 55mg 60mg 1%
Net carbs 55.34g 51.8g N/A
Magnesium 32mg 32mg 0%
Sugar 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0.068mg 0%
Threonine 0.073mg 0.202mg 0%
Isoleucine 0.063mg 0.24mg 0%
Leucine 0.105mg 0.407mg 0%
Lysine 0.083mg 0.268mg 0%
Methionine 0.015mg 0.116mg 0%
Phenylalanine 0.062mg 0.265mg 0%
Valine 0.078mg 0.283mg 0%
Histidine 0.047mg 0.12mg 0%
Omega-3 - DHA 0g 0.005g 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
5% 15% 53% 24% 2%
Protein: 5.3 g
Fats: 15.1 g
Carbs: 53.4 g
Water: 24.4 g
Other: 1.8 g
Contains more CarbsCarbs +17.3%
Contains more WaterWater +26.6%
Contains more OtherOther +42.8%
Contains more ProteinProtein +56.3%
Contains more FatsFats +2860.8%

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
38% 42% 19%
Saturated fat: Sat. Fat 5.43 g
Monounsaturated fat: Mono. Fat 6.039 g
Polyunsaturated fat: Poly. Fat 2.761 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +8060.8%
Contains more Poly. FatPolyunsaturated fat +3631.1%

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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. Chocolate cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172697/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.