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Dried fruit vs Clementine - In-Depth Nutrition Comparison

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A recap on differences between Dried fruit and Clementine

  • Dried fruit has more Copper, Iron, Potassium, Vitamin E , Fiber, Vitamin B3, Manganese, Vitamin B5, and Phosphorus, however Clementine is higher in Vitamin C.
  • Clementine covers your daily Vitamin C needs 53% more than Dried fruit.
  • Clementine contains 22 times less Vitamin E than Dried fruit. Dried fruit contains 4.33mg of Vitamin E , while Clementine contains 0.2mg.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Clementines, raw.

Infographic

Dried fruit vs Clementine infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +83.3%
Contains more Iron +1800%
Contains more Magnesium +220%
Contains more Phosphorus +238.1%
Contains more Potassium +556.5%
Contains more Zinc +550%
Contains more Copper +697.7%
Contains less Sodium -90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 6% 8% 9% 16% 1% 2% 15%
Contains more Calcium +83.3%
Contains more Iron +1800%
Contains more Magnesium +220%
Contains more Phosphorus +238.1%
Contains more Potassium +556.5%
Contains more Zinc +550%
Contains more Copper +697.7%
Contains less Sodium -90%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +2065%
Contains more Vitamin B2 +146.7%
Contains more Vitamin B3 +307.1%
Contains more Vitamin B5 +241.7%
Contains more Vitamin B6 +90.7%
Contains more Vitamin K +∞%
Contains more Vitamin C +4780%
Contains more Vitamin B1 +473.3%
Contains more Folate +140%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 163% 22% 7% 12% 10% 18% 18% 0% 0%
Contains more Vitamin E +2065%
Contains more Vitamin B2 +146.7%
Contains more Vitamin B3 +307.1%
Contains more Vitamin B5 +241.7%
Contains more Vitamin B6 +90.7%
Contains more Vitamin K +∞%
Contains more Vitamin C +4780%
Contains more Vitamin B1 +473.3%
Contains more Folate +140%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Clementine
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Dried fruit Clementine Opinion
Net carbs 55.34g 10.32g Dried fruit
Protein 3.39g 0.85g Dried fruit
Fats 0.51g 0.15g Dried fruit
Carbs 62.64g 12.02g Dried fruit
Calories 241kcal 47kcal Dried fruit
Starch 0.35g 0g Dried fruit
Fructose 12.47g 1.64g Dried fruit
Sugar 53.44g 9.18g Clementine
Fiber 7.3g 1.7g Dried fruit
Calcium 55mg 30mg Dried fruit
Iron 2.66mg 0.14mg Dried fruit
Magnesium 32mg 10mg Dried fruit
Phosphorus 71mg 21mg Dried fruit
Potassium 1162mg 177mg Dried fruit
Sodium 10mg 1mg Clementine
Zinc 0.39mg 0.06mg Dried fruit
Copper 0.343mg 0.043mg Dried fruit
Vitamin A 3604IU IU Dried fruit
Vitamin E 4.33mg 0.2mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 48.8mg Clementine
Vitamin B1 0.015mg 0.086mg Clementine
Vitamin B2 0.074mg 0.03mg Dried fruit
Vitamin B3 2.589mg 0.636mg Dried fruit
Vitamin B5 0.516mg 0.151mg Dried fruit
Vitamin B6 0.143mg 0.075mg Dried fruit
Folate 10µg 24µg Clementine
Vitamin B12 0µg µg Dried fruit
Vitamin K 3.1µg 0µg Dried fruit
Tryptophan 0.016mg mg Dried fruit
Threonine 0.073mg mg Dried fruit
Isoleucine 0.063mg mg Dried fruit
Leucine 0.105mg mg Dried fruit
Lysine 0.083mg mg Dried fruit
Methionine 0.015mg mg Dried fruit
Phenylalanine 0.062mg mg Dried fruit
Valine 0.078mg mg Dried fruit
Histidine 0.047mg mg Dried fruit
Cholesterol 0mg mg Clementine
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g g Clementine
Monounsaturated Fat 0.074g g Dried fruit
Polyunsaturated fat 0.074g g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Clementine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Dried fruit
21
Clementine
Mineral Summary Score
50
Dried fruit
8
Clementine

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Dried fruit
5%
Clementine
Carbohydrates
63%
Dried fruit
12%
Clementine
Fats
2%
Dried fruit
1%
Clementine

Comparison summary

Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Clementine
Clementine is lower in Sugar (difference - 44.26g)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Clementine
Clementine is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $2)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.