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Dried fruit vs. Cranberry sauce — In-Depth Nutrition Comparison

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Summary of differences between dried fruit and cranberry sauce

  • The amount of vitamin A, copper, potassium, iron, fiber, vitamin E, vitamin B3, vitamin B6, phosphorus, and magnesium in dried fruit is higher than in cranberry sauce.
  • Dried fruit covers your daily need for vitamin A, 71% more than cranberry sauce.
  • Dried fruit contains 42 times more potassium than cranberry sauce. While dried fruit contains 1162mg of potassium, cranberry sauce contains only 28mg.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Cranberry sauce, canned, sweetened.

Infographic

Dried fruit vs Cranberry sauce 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.
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 1.4% 0.9% 2.5% 15% 8.7% 0.82% 1.7% 0.65% 9.5% 2.2%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +4050%
Contains more IronIron +548.8%
Contains more CopperCopper +1219.2%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +1675%
Contains more ManganeseManganese +221.9%
Contains more SeleniumSelenium +450%
Contains less SodiumSodium -50%

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 3.3% 0.67% 19% 0% 3.8% 4.8% 1.9% 0% 3.2% 0% 3.5% 0.75% 2.1%
Contains more Vitamin AVitamin A +8900%
Contains more Vitamin EVitamin E +365.6%
Contains more Vitamin B2Vitamin B2 +252.4%
Contains more Vitamin B3Vitamin B3 +2489%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +921.4%
Contains more Vitamin KVitamin K +121.4%
Contains more FolateFolate +900%
Contains more CholineCholine +265.8%
~equal in Vitamin C ~1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.015mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Cranberry sauce DV% diff.
Copper 0.343mg 0.026mg 35%
Potassium 1162mg 28mg 33%
Iron 2.66mg 0.41mg 28%
Fiber 7.3g 1.1g 25%
Vitamin E 4.33mg 0.93mg 23%
Vitamin A 180µg 2µg 20%
Vitamin B3 2.589mg 0.1mg 16%
Vitamin B5 0.516mg 10%
Vitamin B6 0.143mg 0.014mg 10%
Phosphorus 71mg 4mg 10%
Magnesium 32mg 2mg 7%
Carbs 62.64g 40.4g 7%
Manganese 0.235mg 0.073mg 7%
Calcium 55mg 3mg 5%
Protein 3.39g 0.9g 5%
Vitamin B2 0.074mg 0.021mg 4%
Calories 241kcal 159kcal 4%
Selenium 2.2µg 0.4µg 3%
Fructose 12.47g 9.75g 3%
Zinc 0.39mg 0.03mg 3%
Folate 10µg 1µg 2%
Choline 13.9mg 3.8mg 2%
Fats 0.51g 0.15g 1%
Vitamin K 3.1µg 1.4µg 1%
Vitamin C 1mg 1mg 0%
Net carbs 55.34g 39.3g N/A
Sugar 53.44g 31.75g N/A
Starch 0.35g 0%
Sodium 10mg 5mg 0%
Vitamin B1 0.015mg 0.015mg 0%
Saturated fat 0.017g 0.007g 0%
Monounsaturated fat 0.074g 0.007g 0%
Polyunsaturated fat 0.074g 0.031g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

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
40% 58%
Protein: 0.9 g
Fats: 0.15 g
Carbs: 40.4 g
Water: 58.45 g
Other: 0.1 g
Contains more ProteinProtein +276.7%
Contains more FatsFats +240%
Contains more CarbsCarbs +55%
Contains more OtherOther +2470%
Contains more WaterWater +89.2%

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
16% 16% 69%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +957.1%
Contains more Poly. FatPolyunsaturated fat +138.7%
Contains less Sat. FatSaturated fat -58.8%

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
55% 31% 14%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 17.45 g
Fructose: 9.75 g
Lactose: 0 g
Maltose: 4.45 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +7790%
Contains more GlucoseGlucose +89.6%
Contains more FructoseFructose +27.9%
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. Cranberry sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173961/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.