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Dried fruit vs. Cookie dough — In-Depth Nutrition Comparison

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The main differences between Dried fruit and Cookie dough

  • Dried fruit has more Potassium, Copper, Vitamin A RAE, and Fiber, however, Cookie dough has more Manganese, Vitamin B1, and Selenium.
  • Daily need coverage for Potassium from Dried fruit is 30% higher.
  • Cookie dough has 45 times less Vitamin A RAE than Dried fruit. Dried fruit has 180µg of Vitamin A RAE, while Cookie dough has 4µg.
  • Dried fruit is lower in Sodium.

Food types used in this article are Apricots, dried, sulfured, uncooked and Cookies, oatmeal, refrigerated dough.

Infographic

Dried fruit vs Cookie dough 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +77.4%
Contains more Iron +24.3%
Contains more Magnesium +14.3%
Contains more Potassium +690.5%
Contains less Sodium -96.6%
Contains more Copper +211.8%
Contains more Phosphorus +46.5%
Contains more Zinc +64.1%
Contains more Manganese +225.5%
Contains more Selenium +313.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 81% 20% 45% 13% 39% 18% 37% 100% 50%
Contains more Calcium +77.4%
Contains more Iron +24.3%
Contains more Magnesium +14.3%
Contains more Potassium +690.5%
Contains less Sodium -96.6%
Contains more Copper +211.8%
Contains more Phosphorus +46.5%
Contains more Zinc +64.1%
Contains more Manganese +225.5%
Contains more Selenium +313.6%

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.
:
Contains more Vitamin A +5048.6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +38.8%
Contains more Vitamin B5 +38.7%
Contains more Vitamin B6 +248.8%
Contains more Vitamin B1 +1460%
Contains more Vitamin B2 +100%
Contains more Folate +250%
Contains more Vitamin B12 +∞%
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 5% 0% 0% 0% 59% 35% 35% 23% 10% 27% 5% 0%
Contains more Vitamin A +5048.6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +38.8%
Contains more Vitamin B5 +38.7%
Contains more Vitamin B6 +248.8%
Contains more Vitamin B1 +1460%
Contains more Vitamin B2 +100%
Contains more Folate +250%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +101.9%
Contains more Other +97.7%
Contains more Protein +59.3%
Contains more Fats +3605.9%
Equal in Carbs - 59.1
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% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more Water +101.9%
Contains more Other +97.7%
Contains more Protein +59.3%
Contains more Fats +3605.9%
Equal in Carbs - 59.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +14131.1%
Contains more Polyunsaturated fat +3402.7%
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
27% 59% 15%
Saturated Fat: 4.751 g
Monounsaturated Fat: 10.531 g
Polyunsaturated fat: 2.592 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +14131.1%
Contains more Polyunsaturated fat +3402.7%

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 Cookie dough
Lower in Sodium ok
Lower in Cholesterol 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 Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Cookie dough Opinion
Net carbs 55.34g 56.6g Cookie dough
Protein 3.39g 5.4g Cookie dough
Fats 0.51g 18.9g Cookie dough
Carbs 62.64g 59.1g Dried fruit
Calories 241kcal 424kcal Cookie dough
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Cookie dough
Fiber 7.3g 2.5g Dried fruit
Calcium 55mg 31mg Dried fruit
Iron 2.66mg 2.14mg Dried fruit
Magnesium 32mg 28mg Dried fruit
Phosphorus 71mg 104mg Cookie dough
Potassium 1162mg 147mg Dried fruit
Sodium 10mg 294mg Dried fruit
Zinc 0.39mg 0.64mg Cookie dough
Copper 0.343mg 0.11mg Dried fruit
Manganese 0.235mg 0.765mg Cookie dough
Selenium 2.2µg 9.1µg Cookie dough
Vitamin A 3604IU 70IU Dried fruit
Vitamin A RAE 180µg 4µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 1mg 0mg Dried fruit
Vitamin B1 0.015mg 0.234mg Cookie dough
Vitamin B2 0.074mg 0.148mg Cookie dough
Vitamin B3 2.589mg 1.865mg Dried fruit
Vitamin B5 0.516mg 0.372mg Dried fruit
Vitamin B6 0.143mg 0.041mg Dried fruit
Folate 10µg 35µg Cookie dough
Vitamin B12 0µg 0.04µg Cookie dough
Vitamin K 3.1µg Dried fruit
Tryptophan 0.016mg 0.088mg Cookie dough
Threonine 0.073mg 0.177mg Cookie dough
Isoleucine 0.063mg 0.227mg Cookie dough
Leucine 0.105mg 0.414mg Cookie dough
Lysine 0.083mg 0.257mg Cookie dough
Methionine 0.015mg 0.122mg Cookie dough
Phenylalanine 0.062mg 0.278mg Cookie dough
Valine 0.078mg 0.291mg Cookie dough
Histidine 0.047mg 0.125mg Cookie dough
Cholesterol 0mg 24mg Dried fruit
Saturated Fat 0.017g 4.751g Dried fruit
Omega-3 - DHA 0g 0.001g Cookie dough
Omega-3 - EPA 0g 0.001g Cookie dough
Monounsaturated Fat 0.074g 10.531g Cookie dough
Polyunsaturated fat 0.074g 2.592g Cookie dough

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Cookie dough
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
16%
Cookie dough
Minerals Daily Need Coverage Score
44%
Dried fruit
41%
Cookie dough

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 284mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 4.734g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Cookie dough
Cookie dough is lower in Sugar (difference - 53.44g)
Which food is cheaper?
Cookie dough
Cookie dough is cheaper (difference - $2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.