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Dried fruit vs. Fast food — In-Depth Nutrition Comparison

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How are dried fruit and fast food different?

  • Dried fruit is higher in vitamin A, potassium, vitamin E, copper, and fiber; however, fast food is richer in vitamin B12, selenium, vitamin B1, and vitamin B2.
  • Daily need coverage for vitamin A for dried fruit is 71% higher.
  • Dried fruit contains 11 times more vitamin E than fast food. While dried fruit contains 4.33mg of vitamin E, fast food contains only 0.38mg.
  • Dried fruit has less saturated fat.
  • Dried fruit has a lower glycemic index (31) than fast food (66).

Apricots, dried, sulfured, uncooked and Fast foods, hamburger; single, regular patty; plain are the varieties used in this article.

Infographic

Dried fruit vs Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +489.8%
Contains more CopperCopper +183.5%
Contains less SodiumSodium -97%
Contains more CalciumCalcium +12.7%
Contains more IronIron +15%
Contains more ZincZinc +546.2%
Contains more PhosphorusPhosphorus +88.7%
Contains more ManganeseManganese +51.9%
Contains more SeleniumSelenium +822.7%

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 0% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +1039.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2013.3%
Contains more Vitamin B2Vitamin B2 +390.5%
Contains more Vitamin B3Vitamin B3 +117%
Contains more Vitamin B6Vitamin B6 +48.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +58.1%
Contains more FolateFolate +700%
Contains more CholineCholine +147.5%
~equal in Vitamin B5 ~0.53mg

All nutrients comparison - raw data values

Nutrient Dried fruit Fast food DV% diff.
Vitamin B12 0µg 0.89µg 37%
Selenium 2.2µg 20.3µg 33%
Potassium 1162mg 197mg 28%
Vitamin E 4.33mg 0.38mg 26%
Protein 3.39g 16.52g 26%
Vitamin B1 0.015mg 0.317mg 25%
Copper 0.343mg 0.121mg 25%
Fiber 7.3g 1.7g 22%
Vitamin B2 0.074mg 0.363mg 22%
Saturated fat 0.017g 4.493g 20%
Zinc 0.39mg 2.52mg 19%
Vitamin B3 2.589mg 5.617mg 19%
Vitamin A 180µg 9µg 19%
Folate 10µg 80µg 18%
Fats 0.51g 12.01g 18%
Sodium 10mg 331mg 14%
Fructose 12.47g 2.27g 13%
Monounsaturated fat 0.074g 4.835g 12%
Polyunsaturated fat 0.074g 1.68g 11%
Cholesterol 0mg 33mg 11%
Carbs 62.64g 31.5g 10%
Phosphorus 71mg 134mg 9%
Starch 0.35g 22.87g 9%
Manganese 0.235mg 0.357mg 5%
Iron 2.66mg 3.06mg 5%
Vitamin B6 0.143mg 0.212mg 5%
Choline 13.9mg 34.4mg 4%
Calories 241kcal 297kcal 3%
Vitamin K 3.1µg 4.9µg 2%
Magnesium 32mg 27mg 1%
Calcium 55mg 62mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin C 1mg 0mg 1%
Net carbs 55.34g 29.8g N/A
Vitamin D 0IU 2IU 0%
Sugar 53.44g 4.88g N/A
Vitamin B5 0.516mg 0.53mg 0%
Trans fat 0.514g N/A
Tryptophan 0.016mg 0.144mg 0%
Threonine 0.073mg 0.46mg 0%
Isoleucine 0.063mg 0.642mg 0%
Leucine 0.105mg 1.13mg 0%
Lysine 0.083mg 0.785mg 0%
Methionine 0.015mg 0.306mg 0%
Phenylalanine 0.062mg 0.67mg 0%
Valine 0.078mg 0.728mg 0%
Histidine 0.047mg 0.402mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g 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
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more CarbsCarbs +98.9%
Contains more OtherOther +69.1%
Contains more ProteinProtein +387.3%
Contains more FatsFats +2254.9%
Contains more WaterWater +24.5%

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
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +6433.8%
Contains more Poly. FatPolyunsaturated fat +2170.3%

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
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1513.7%
Contains more FructoseFructose +449.3%
Contains more StarchStarch +6434.3%
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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.