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Dried fruit vs. Cream cracker — In-Depth Nutrition Comparison

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Summary of differences between dried fruit and cream cracker

  • Dried fruit has more potassium, copper, and fiber, while cream cracker has more iron, folate, manganese, vitamin B1, and vitamin B12.
  • Cream cracker covers your daily need for iron, 59% more than dried fruit.
  • Dried fruit contains 9 times more potassium than cream cracker. While dried fruit contains 1162mg of potassium, cream cracker contains only 129mg.
  • 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 cream cracker is 65.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Crackers, cream, GAMESA SABROSAS.

Infographic

Dried fruit vs Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +111.5%
Contains more PotassiumPotassium +800.8%
Contains more CopperCopper +209%
Contains less SodiumSodium -99.1%
Contains more IronIron +177.4%
Contains more ZincZinc +69.2%
Contains more PhosphorusPhosphorus +38%
Contains more ManganeseManganese +231.1%
Contains more SeleniumSelenium +331.8%

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +172.3%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more Vitamin B6Vitamin B6 +120%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1886.7%
Contains more Vitamin B2Vitamin B2 +224.3%
Contains more Vitamin B3Vitamin B3 +96.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +477.4%
Contains more FolateFolate +1390%
~equal in Vitamin D ~µg

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% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more WaterWater +594.2%
Contains more ProteinProtein +106.8%
Contains more FatsFats +3894.1%
Contains more OtherOther +40.9%
~equal in Carbs ~64.55g

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +14258.1%
Contains more Poly. FatPolyunsaturated fat +3210.8%

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
85% 10% 2%
Starch: 51.87 g
Sucrose: 6.22 g
Glucose: 0.92 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 1.27 g
Galactose: 0 g
Contains more SucroseSucrose +26.8%
Contains more GlucoseGlucose +3495.7%
Contains more FructoseFructose +1212.6%
Contains more StarchStarch +14720%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Cream cracker
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Cream cracker DV% diff.
Iron 2.66mg 7.38mg 59%
Sodium 10mg 1148mg 49%
Folate 10µg 149µg 35%
Fats 0.51g 20.37g 31%
Potassium 1162mg 129mg 30%
Copper 0.343mg 0.111mg 26%
Monounsaturated fat 0.074g 10.625g 26%
Manganese 0.235mg 0.778mg 24%
Saturated fat 0.017g 5.362g 24%
Vitamin B1 0.015mg 0.298mg 24%
Starch 0.35g 51.87g 21%
Vitamin A 180µg 20%
Fiber 7.3g 2.4g 20%
Vitamin B12 0µg 0.46µg 19%
Vitamin E 4.33mg 1.59mg 18%
Polyunsaturated fat 0.074g 2.45g 16%
Vitamin B3 2.589mg 5.08mg 16%
Fructose 12.47g 0.95g 14%
Selenium 2.2µg 9.5µg 13%
Vitamin B2 0.074mg 0.24mg 13%
Vitamin K 3.1µg 17.9µg 12%
Calories 241kcal 484kcal 12%
Protein 3.39g 7.01g 7%
Vitamin B6 0.143mg 0.065mg 6%
Phosphorus 71mg 98mg 4%
Calcium 55mg 26mg 3%
Choline 13.9mg 3%
Zinc 0.39mg 0.66mg 2%
Magnesium 32mg 25mg 2%
Vitamin C 1mg 1%
Vitamin B5 0.516mg 0.462mg 1%
Carbs 62.64g 64.55g 1%
Net carbs 55.34g 62.15g N/A
Sugar 53.44g 9.37g N/A
Trans fat 3.969g N/A
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%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Cream cracker
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
24%
Dried fruit
40%
Cream cracker
Minerals Daily Need Coverage Score
44%
Dried fruit
71%
Cream cracker

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 1138mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 5.345g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 34)
Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cream cracker
Cream cracker is lower in Sugar (difference - 44.07g)
Which food is cheaper?
Cream cracker
Cream cracker 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.
Which food is richer in vitamins?
?
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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.