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  6. Dried fruit vs. Sardines

Dried fruit vs. Sardines — In-Depth Nutrition Comparison

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Significant differences between dried fruit and sardines

  • Dried fruit has more vitamin A, fiber, potassium, and copper; however, sardines are richer in vitamin B12, selenium, phosphorus, calcium, and vitamin D.
  • Sardines cover your daily vitamin B12 needs 373% more than dried fruit.
  • Dried fruit has a higher glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of sardines is 0.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Dried fruit vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more PotassiumPotassium +192.7%
Contains more CopperCopper +84.4%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +117.6%
Contains more MagnesiumMagnesium +21.9%
Contains more CalciumCalcium +594.5%
Contains more ZincZinc +235.9%
Contains more PhosphorusPhosphorus +590.1%
Contains more SeleniumSelenium +2295.5%
~equal in Iron ~2.92mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +462.5%
Contains more Vitamin EVitamin E +112.3%
Contains more Vitamin KVitamin K +19.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +206.8%
Contains more Vitamin B3Vitamin B3 +102.6%
Contains more Vitamin B5Vitamin B5 +24.4%
Contains more Vitamin B6Vitamin B6 +16.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +439.6%
~equal in Folate ~10µg

All nutrients comparison - raw data values

Nutrient Dried fruit Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 2.2µg 52.7µg 92%
Phosphorus 71mg 490mg 60%
Cholesterol 0mg 142mg 47%
Protein 3.39g 24.62g 42%
Polyunsaturated fat 0.074g 5.148g 34%
Calcium 55mg 382mg 33%
Fiber 7.3g 0g 29%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Potassium 1162mg 397mg 23%
Carbs 62.64g 0g 21%
Copper 0.343mg 0.186mg 17%
Fats 0.51g 11.45g 17%
Vitamin B3 2.589mg 5.245mg 17%
Vitamin A 180µg 32µg 16%
Fructose 12.47g 16%
Vitamin E 4.33mg 2.04mg 15%
Sodium 10mg 307mg 13%
Vitamin B2 0.074mg 0.227mg 12%
Choline 13.9mg 75mg 11%
Monounsaturated fat 0.074g 3.869g 9%
Zinc 0.39mg 1.31mg 8%
Saturated fat 0.017g 1.528g 7%
Manganese 0.235mg 0.108mg 6%
Vitamin B1 0.015mg 0.08mg 5%
Iron 2.66mg 2.92mg 3%
Vitamin B5 0.516mg 0.642mg 3%
Calories 241kcal 208kcal 2%
Vitamin B6 0.143mg 0.167mg 2%
Magnesium 32mg 39mg 2%
Vitamin C 1mg 0mg 1%
Net carbs 55.34g 0g N/A
Sugar 53.44g 0g N/A
Starch 0.35g 0%
Vitamin K 3.1µg 2.6µg 0%
Folate 10µg 10µg 0%
Tryptophan 0.016mg 0.276mg 0%
Threonine 0.073mg 1.079mg 0%
Isoleucine 0.063mg 1.134mg 0%
Leucine 0.105mg 2.001mg 0%
Lysine 0.083mg 2.26mg 0%
Methionine 0.015mg 0.729mg 0%
Phenylalanine 0.062mg 0.961mg 0%
Valine 0.078mg 1.268mg 0%
Histidine 0.047mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +626.3%
Contains more FatsFats +2145.1%
Contains more WaterWater +93%
Contains more OtherOther +68.1%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +5128.4%
Contains more Poly. FatPolyunsaturated fat +6856.8%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.