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  6. Dried fruit vs. Mackerel

Dried fruit vs. Mackerel — In-Depth Nutrition Comparison

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How are dried fruit and mackerel different?

  • Dried fruit is higher in vitamin A, fiber, and copper; however, mackerel is richer in vitamin B12, selenium, phosphorus, vitamin B3, vitamin B2, and vitamin B6.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Mackerel has a lower glycemic index (0) than dried fruit (31).

Apricots, dried, sulfured, uncooked and Fish, mackerel, Atlantic, cooked, dry heat are the varieties used in this article.

Infographic

Dried fruit vs Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +189.8%
Contains more IronIron +69.4%
Contains more CopperCopper +264.9%
Contains less SodiumSodium -88%
Contains more ManganeseManganese +1075%
Contains more MagnesiumMagnesium +203.1%
Contains more ZincZinc +141%
Contains more PhosphorusPhosphorus +291.5%
Contains more SeleniumSelenium +2245.5%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +960%
Contains more Vitamin B2Vitamin B2 +456.8%
Contains more Vitamin B3Vitamin B3 +164.6%
Contains more Vitamin B5Vitamin B5 +91.9%
Contains more Vitamin B6Vitamin B6 +221.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Dried fruit Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Selenium 2.2µg 51.6µg 90%
Protein 3.39g 23.85g 41%
Phosphorus 71mg 278mg 30%
Fiber 7.3g 0g 29%
Vitamin E 4.33mg 29%
Polyunsaturated fat 0.074g 4.3g 28%
Copper 0.343mg 0.094mg 28%
Fats 0.51g 17.81g 27%
Vitamin B3 2.589mg 6.85mg 27%
Vitamin B2 0.074mg 0.412mg 26%
Cholesterol 0mg 75mg 25%
Vitamin B6 0.143mg 0.46mg 24%
Potassium 1162mg 401mg 22%
Carbs 62.64g 0g 21%
Saturated fat 0.017g 4.176g 19%
Monounsaturated fat 0.074g 7.006g 17%
Fructose 12.47g 16%
Magnesium 32mg 97mg 15%
Vitamin A 180µg 54µg 14%
Iron 2.66mg 1.57mg 14%
Vitamin B1 0.015mg 0.159mg 12%
Manganese 0.235mg 0.02mg 9%
Vitamin B5 0.516mg 0.99mg 9%
Zinc 0.39mg 0.94mg 5%
Calcium 55mg 15mg 4%
Choline 13.9mg 3%
Sodium 10mg 83mg 3%
Vitamin K 3.1µg 3%
Folate 10µg 2µg 2%
Calories 241kcal 262kcal 1%
Vitamin C 1mg 0.4mg 1%
Net carbs 55.34g 0g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0.267mg 0%
Threonine 0.073mg 1.045mg 0%
Isoleucine 0.063mg 1.099mg 0%
Leucine 0.105mg 1.938mg 0%
Lysine 0.083mg 2.19mg 0%
Methionine 0.015mg 0.706mg 0%
Phenylalanine 0.062mg 0.931mg 0%
Valine 0.078mg 1.228mg 0%
Histidine 0.047mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g 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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +603.5%
Contains more FatsFats +3392.2%
Contains more WaterWater +72.5%
Contains more OtherOther +97.3%

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +9367.6%
Contains more Poly. FatPolyunsaturated fat +5710.8%

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.