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Dried fruit vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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Significant differences between dried fruit and chocolate chip cookie

  • Dried fruit has more vitamin A, potassium, and vitamin B3; however, chocolate chip cookie is richer in manganese, selenium, vitamin B1, and vitamin B2.
  • Chocolate chip cookie covers your daily saturated fat needs 70% more than dried fruit.
  • Chocolate chip cookie has 6 times less vitamin A than dried fruit. Dried fruit has 3604IU of vitamin A, while chocolate chip cookie has 594IU.
  • Dried fruit contains less sodium.
  • Chocolate chip cookie has a higher glycemic index. The glycemic index of chocolate chip cookie is 50, while the glycemic index of dried fruit is 31.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Cookies, chocolate chip, prepared from recipe, made with butter.

Infographic

Dried fruit vs Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more CalciumCalcium +44.7%
Contains more PotassiumPotassium +425.8%
Contains less SodiumSodium -97.1%
Contains more MagnesiumMagnesium +71.9%
Contains more CopperCopper +12.5%
Contains more ZincZinc +141%
Contains more PhosphorusPhosphorus +40.8%
Contains more ManganeseManganese +182.1%
Contains more SeleniumSelenium +409.1%
~equal in Iron ~2.48mg

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% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +29.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +89.7%
Contains more Vitamin B5Vitamin B5 +99.2%
Contains more Vitamin B6Vitamin B6 +70.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1126.7%
Contains more Vitamin B2Vitamin B2 +139.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +230%
~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
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more WaterWater +441.9%
Contains more OtherOther +28.5%
Contains more ProteinProtein +68.1%
Contains more FatsFats +5468.6%
~equal in Carbs ~58.2g

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
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +11036.5%
Contains more Poly. FatPolyunsaturated fat +6036.5%

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 chip cookie
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Dried fruit Chocolate chip cookie DV% diff.
Saturated fat 0.017g 14.071g 64%
Fats 0.51g 28.4g 43%
Polyunsaturated fat 0.074g 4.541g 30%
Vitamin E 4.33mg 29%
Fiber 7.3g 29%
Potassium 1162mg 221mg 28%
Cholesterol 0mg 70mg 23%
Monounsaturated fat 0.074g 8.241g 20%
Manganese 0.235mg 0.663mg 19%
Fructose 12.47g 16%
Selenium 2.2µg 11.2µg 16%
Vitamin B1 0.015mg 0.184mg 14%
Sodium 10mg 341mg 14%
Calories 241kcal 488kcal 12%
Vitamin B2 0.074mg 0.177mg 8%
Vitamin B3 2.589mg 1.365mg 8%
Folate 10µg 33µg 6%
Protein 3.39g 5.7g 5%
Magnesium 32mg 55mg 5%
Vitamin B6 0.143mg 0.084mg 5%
Vitamin B5 0.516mg 0.259mg 5%
Zinc 0.39mg 0.94mg 5%
Vitamin A 180µg 139µg 5%
Copper 0.343mg 0.386mg 5%
Phosphorus 71mg 100mg 4%
Vitamin B12 0µg 0.08µg 3%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Calcium 55mg 38mg 2%
Iron 2.66mg 2.48mg 2%
Carbs 62.64g 58.2g 1%
Vitamin C 1mg 0.2mg 1%
Net carbs 55.34g 58.2g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0.072mg 0%
Threonine 0.073mg 0.191mg 0%
Isoleucine 0.063mg 0.224mg 0%
Leucine 0.105mg 0.391mg 0%
Lysine 0.083mg 0.214mg 0%
Methionine 0.015mg 0.106mg 0%
Phenylalanine 0.062mg 0.27mg 0%
Valine 0.078mg 0.279mg 0%
Histidine 0.047mg 0.123mg 0%
Omega-3 - DHA 0g 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Chocolate chip cookie
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
24%
Dried fruit
18%
Chocolate chip cookie
Minerals Daily Need Coverage Score
44%
Dried fruit
55%
Chocolate chip cookie

Comparison summary

Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 331mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 14.054g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Chocolate chip cookie
Chocolate chip cookie is lower in Sugar (difference - 53.44g)
Which food is cheaper?
Chocolate chip cookie
Chocolate chip cookie is cheaper (difference - $2)
Which food is richer in minerals?
Chocolate chip cookie
Chocolate chip cookie is relatively richer in minerals

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 chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.