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  6. Dried fruit vs. Dulce de Leche

Dried fruit vs. Dulce de Leche — In-Depth Nutrition Comparison

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What are the differences between dried fruit and dulce de Leche?

  • Dried fruit is higher in vitamin A, copper, iron, fiber, vitamin E, and potassium, yet dulce de Leche is higher in vitamin B2, calcium, and phosphorus.
  • Dried fruit's daily need coverage for vitamin A is 67% more.
  • The amount of saturated fat in dried fruit is lower.
  • The glycemic index of dried fruit is lower.

We used Apricots, dried, sulfured, uncooked and Dulce de Leche types in this article.

Infographic

Dried fruit vs Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +45.5%
Contains more PotassiumPotassium +232%
Contains more IronIron +1464.7%
Contains more CopperCopper +8475%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +11650%
Contains more CalciumCalcium +356.4%
Contains more ZincZinc +102.6%
Contains more PhosphorusPhosphorus +171.8%
Contains more SeleniumSelenium +22.7%

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin AVitamin A +143.2%
Contains more Vitamin EVitamin E +2065%
Contains more Vitamin B3Vitamin B3 +1132.9%
Contains more Vitamin B6Vitamin B6 +793.8%
Contains more Vitamin KVitamin K +138.5%
Contains more Vitamin CVitamin C +160%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +447.3%
Contains more Vitamin B5Vitamin B5 +61.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +541%
~equal in Vitamin B1 ~0.016mg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Dried fruit Dulce de Leche DV% diff.
Copper 0.343mg 0.004mg 38%
Iron 2.66mg 0.17mg 31%
Fiber 7.3g 0g 29%
Vitamin E 4.33mg 0.2mg 28%
Vitamin B2 0.074mg 0.405mg 25%
Potassium 1162mg 350mg 24%
Saturated fat 0.017g 4.534g 21%
Calcium 55mg 251mg 20%
Phosphorus 71mg 193mg 17%
Fructose 12.47g 0.32g 15%
Vitamin B3 2.589mg 0.21mg 15%
Choline 13.9mg 89.1mg 14%
Vitamin B12 0µg 0.31µg 13%
Vitamin A 180µg 74µg 12%
Fats 0.51g 7.35g 11%
Manganese 0.235mg 0.002mg 10%
Vitamin B6 0.143mg 0.016mg 10%
Cholesterol 0mg 29mg 10%
Protein 3.39g 6.84g 7%
Vitamin B5 0.516mg 0.835mg 6%
Sodium 10mg 129mg 5%
Monounsaturated fat 0.074g 2.143g 5%
Calories 241kcal 315kcal 4%
Zinc 0.39mg 0.79mg 4%
Magnesium 32mg 22mg 2%
Vitamin K 3.1µg 1.3µg 2%
Vitamin C 1mg 2.6mg 2%
Polyunsaturated fat 0.074g 0.375g 2%
Carbs 62.64g 55.35g 2%
Selenium 2.2µg 2.7µg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 55.34g 55.35g N/A
Sugar 53.44g 49.74g N/A
Starch 0.35g 0%
Vitamin B1 0.015mg 0.016mg 0%
Trans fat 0.364g N/A
Folate 10µg 11µg 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%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g 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% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more CarbsCarbs +13.2%
Contains more OtherOther +46.9%
Contains more ProteinProtein +101.8%
Contains more FatsFats +1341.2%
~equal in Water ~28.71g

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +2795.9%
Contains more Poly. FatPolyunsaturated fat +406.8%

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
84% 3% 10% 2%
Starch: 0 g
Sucrose: 41.77 g
Glucose: 1.7 g
Fructose: 0.32 g
Lactose: 4.92 g
Maltose: 0 g
Galactose: 1.03 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1845.9%
Contains more FructoseFructose +3796.9%
Contains more SucroseSucrose +429.4%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Maltose ~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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.