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  6. Dried fruit vs. Crackers

Dried fruit vs. Crackers — In-Depth Nutrition Comparison

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Differences between dried fruit and crackers

  • Dried fruit has more vitamin A, potassium, and copper, while crackers have more vitamin K, vitamin B1, vitamin B2, phosphorus, and folate.
  • Dried fruit's daily need coverage for vitamin A is 72% higher.
  • Crackers contain 10 times less potassium than dried fruit. Dried fruit contains 1162mg of potassium, while crackers contain 118mg.
  • The amount of sodium in dried fruit is lower.
  • Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of crackers is 63.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Crackers, standard snack-type, regular.

Infographic

Dried fruit vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +884.7%
Contains more CopperCopper +229.8%
Contains less SodiumSodium -98.6%
Contains more CalciumCalcium +118.2%
Contains more IronIron +51.5%
Contains more ZincZinc +25.6%
Contains more PhosphorusPhosphorus +249.3%
Contains more ManganeseManganese +108.9%
Contains more SeleniumSelenium +204.5%

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B5Vitamin B5 +23.7%
Contains more Vitamin B6Vitamin B6 +127%
Contains more CholineCholine +44.8%
Contains more Vitamin B1Vitamin B1 +2673.3%
Contains more Vitamin B2Vitamin B2 +516.2%
Contains more Vitamin B3Vitamin B3 +68.1%
Contains more Vitamin KVitamin K +2135.5%
Contains more FolateFolate +820%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Crackers DV% diff.
Polyunsaturated fat 0.074g 13.137g 87%
Vitamin K 3.1µg 69.3µg 55%
Fats 0.51g 26.43g 40%
Vitamin B1 0.015mg 0.416mg 33%
Sodium 10mg 726mg 31%
Potassium 1162mg 118mg 31%
Vitamin B2 0.074mg 0.456mg 29%
Copper 0.343mg 0.104mg 27%
Phosphorus 71mg 248mg 25%
Saturated fat 0.017g 5.562g 25%
Folate 10µg 92µg 21%
Vitamin A 180µg 0µg 20%
Starch 0.35g 49.69g 20%
Fiber 7.3g 2.3g 20%
Iron 2.66mg 4.03mg 17%
Monounsaturated fat 0.074g 6.553g 16%
Fructose 12.47g 0.29g 15%
Calories 241kcal 510kcal 13%
Vitamin B3 2.589mg 4.352mg 11%
Manganese 0.235mg 0.491mg 11%
Vitamin E 4.33mg 3.03mg 9%
Selenium 2.2µg 6.7µg 8%
Protein 3.39g 6.64g 7%
Calcium 55mg 120mg 7%
Vitamin B6 0.143mg 0.063mg 6%
Magnesium 32mg 18mg 3%
Vitamin B5 0.516mg 0.417mg 2%
Vitamin C 1mg 0mg 1%
Zinc 0.39mg 0.49mg 1%
Choline 13.9mg 9.6mg 1%
Carbs 62.64g 61.3g 0%
Net carbs 55.34g 59g N/A
Sugar 53.44g 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.016mg 0.084mg 0%
Threonine 0.073mg 0.193mg 0%
Isoleucine 0.063mg 0.246mg 0%
Leucine 0.105mg 0.471mg 0%
Lysine 0.083mg 0.103mg 0%
Methionine 0.015mg 0.112mg 0%
Phenylalanine 0.062mg 0.331mg 0%
Valine 0.078mg 0.294mg 0%
Histidine 0.047mg 0.145mg 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +883.8%
Contains more ProteinProtein +95.9%
Contains more FatsFats +5082.4%
~equal in Carbs ~61.3g
~equal in Other ~2.49g

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +8755.4%
Contains more Poly. FatPolyunsaturated fat +17652.7%

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
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more SucroseSucrose +13.5%
Contains more GlucoseGlucose +6938.3%
Contains more FructoseFructose +4200%
Contains more StarchStarch +14097.1%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.