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  6. Dried fruit vs. Chokecherries

Dried fruit vs. Chokecherries — In-Depth Nutrition Comparison

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Differences between Dried fruit and Chokecherries

  • Dried fruit has more Copper, Iron, Potassium, Vitamin E, Vitamin A, and Vitamin B3, while Chokecherries has more Fiber, and Vitamin K.
  • Chokecherries' daily need coverage for Fiber is 39% higher.
  • Chokecherries contain 90 times less Vitamin A than Dried fruit. Dried fruit contains 180µg of Vitamin A, while Chokecherries contain 2µg.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Chokecherries, raw, pitted (Shoshone Bannock).

Infographic

Dried fruit vs Chokecherries 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 15% 12% 27% 15% 23% 5.2% 19% 0.26% 25% 9.3%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +276.1%
Contains more IronIron +565%
Contains more CopperCopper +404.4%
Contains more ZincZinc +105.3%
Contains more PhosphorusPhosphorus +57.8%
Contains more ManganeseManganese +22.4%
Contains more SeleniumSelenium +29.4%
Contains less SodiumSodium -80%

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 2.3% 2.6% 15% 0% 7.3% 13% 13% 20% 45% 0% 73% 7.5% 0%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin AVitamin A +8281.4%
Contains more Vitamin EVitamin E +477.3%
Contains more Vitamin B2Vitamin B2 +27.6%
Contains more Vitamin B3Vitamin B3 +285.3%
Contains more Vitamin B5Vitamin B5 +56.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B6Vitamin B6 +35%
Contains more Vitamin KVitamin K +845.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~10µg

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
3% 34% 62%
Protein: 2.89 g
Fats: 0.98 g
Carbs: 33.88 g
Water: 61.5 g
Other: 0.75 g
Contains more ProteinProtein +17.3%
Contains more CarbsCarbs +84.9%
Contains more OtherOther +242.7%
Contains more FatsFats +92.2%
Contains more WaterWater +99.1%

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
6% 59% 36%
Starch: 0.87 g
Sucrose: 0 g
Glucose: 8.85 g
Fructose: 5.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +273.8%
Contains more FructoseFructose +131.8%
Contains more StarchStarch +148.6%
~equal in Lactose ~0g
~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 Chokecherries
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Dried fruit Chokecherries Opinion
Calories 241kcal 156kcal Dried fruit
Protein 3.39g 2.89g Dried fruit
Fats 0.51g 0.98g Chokecherries
Vitamin C 1mg 0.7mg Dried fruit
Net carbs 55.34g 16.88g Dried fruit
Carbs 62.64g 33.88g Dried fruit
Magnesium 32mg 21mg Dried fruit
Calcium 55mg 40mg Dried fruit
Potassium 1162mg 309mg Dried fruit
Iron 2.66mg 0.4mg Dried fruit
Sugar 53.44g 14.22g Chokecherries
Fiber 7.3g 17g Chokecherries
Copper 0.343mg 0.068mg Dried fruit
Zinc 0.39mg 0.19mg Dried fruit
Starch 0.35g 0.87g Chokecherries
Phosphorus 71mg 45mg Dried fruit
Sodium 10mg 2mg Chokecherries
Vitamin A 3604IU 43IU Dried fruit
Vitamin A 180µg 2µg Dried fruit
Vitamin E 4.33mg 0.75mg Dried fruit
Manganese 0.235mg 0.192mg Dried fruit
Selenium 2.2µg 1.7µg Dried fruit
Vitamin B1 0.015mg 0.029mg Chokecherries
Vitamin B2 0.074mg 0.058mg Dried fruit
Vitamin B3 2.589mg 0.672mg Dried fruit
Vitamin B5 0.516mg 0.33mg Dried fruit
Vitamin B6 0.143mg 0.193mg Chokecherries
Vitamin K 3.1µg 29.3µg Chokecherries
Folate 10µg 10µg
Choline 13.9mg Dried fruit
Saturated Fat 0.017g Chokecherries
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 0.074g Dried fruit
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 5.38g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Chokecherries
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
15%
Chokecherries
Minerals Daily Need Coverage Score
44%
Dried fruit
15%
Chokecherries

Comparison summary

Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Cholesterol?
Chokecherries
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Chokecherries
Chokecherries is lower in Sugar (difference - 39.22g)
Which food contains less Sodium?
Chokecherries
Chokecherries contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Chokecherries
Chokecherries is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Chokecherries
Chokecherries is lower in glycemic index (difference - 31)
Which food is cheaper?
Chokecherries
Chokecherries is cheaper (difference - $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. Chokecherries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168058/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.