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  6. Dried fruit vs. Sardine

Dried fruit vs. Sardine — In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Sardine

  • Dried fruit has more Fiber, Potassium, and Copper, however, Sardine is richer in Vitamin B12, Selenium, Phosphorus, Calcium, Vitamin D, and Vitamin B3.
  • Sardine covers your daily Vitamin B12 needs 373% more than Dried fruit.

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 Sardine 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.
Dried fruit
Dried fruit
4
:
6
Sardine
Sardine
Contains more Potassium +192.7%
Contains less Sodium -96.7%
Contains more Copper +84.4%
Contains more Manganese +117.6%
Contains more Calcium +594.5%
Contains more Magnesium +21.9%
Contains more Phosphorus +590.1%
Contains more Zinc +235.9%
Contains more Selenium +2295.5%
Equal in Iron - 2.92
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Potassium +192.7%
Contains less Sodium -96.7%
Contains more Copper +84.4%
Contains more Manganese +117.6%
Contains more Calcium +594.5%
Contains more Magnesium +21.9%
Contains more Phosphorus +590.1%
Contains more Zinc +235.9%
Contains more Selenium +2295.5%
Equal in Iron - 2.92

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.
Dried fruit
Dried fruit
4
:
7
Sardine
Sardine
Contains more Vitamin A +3237%
Contains more Vitamin E +112.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +19.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +206.8%
Contains more Vitamin B3 +102.6%
Contains more Vitamin B5 +24.4%
Contains more Vitamin B6 +16.8%
Contains more Vitamin B12 +∞%
Equal in Folate - 10
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +3237%
Contains more Vitamin E +112.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +19.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +206.8%
Contains more Vitamin B3 +102.6%
Contains more Vitamin B5 +24.4%
Contains more Vitamin B6 +16.8%
Contains more Vitamin B12 +∞%
Equal in Folate - 10

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
4
Sardine
Sardine
Contains more Carbs +∞%
Contains more Protein +626.3%
Contains more Fats +2145.1%
Contains more Water +93%
Contains more Other +68.1%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Sardine
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 Carbs +∞%
Contains more Protein +626.3%
Contains more Fats +2145.1%
Contains more Water +93%
Contains more Other +68.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Sardine
Sardine
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +5128.4%
Contains more Polyunsaturated fat +6856.8%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +5128.4%
Contains more Polyunsaturated fat +6856.8%

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 Sardine
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Sardine Opinion
Net carbs 55.34g 0g Dried fruit
Protein 3.39g 24.62g Sardine
Fats 0.51g 11.45g Sardine
Carbs 62.64g 0g Dried fruit
Calories 241kcal 208kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 0g Sardine
Fiber 7.3g 0g Dried fruit
Calcium 55mg 382mg Sardine
Iron 2.66mg 2.92mg Sardine
Magnesium 32mg 39mg Sardine
Phosphorus 71mg 490mg Sardine
Potassium 1162mg 397mg Dried fruit
Sodium 10mg 307mg Dried fruit
Zinc 0.39mg 1.31mg Sardine
Copper 0.343mg 0.186mg Dried fruit
Manganese 0.235mg 0.108mg Dried fruit
Selenium 2.2µg 52.7µg Sardine
Vitamin A 3604IU 108IU Dried fruit
Vitamin A RAE 180µg 32µg Dried fruit
Vitamin E 4.33mg 2.04mg Dried fruit
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin C 1mg 0mg Dried fruit
Vitamin B1 0.015mg 0.08mg Sardine
Vitamin B2 0.074mg 0.227mg Sardine
Vitamin B3 2.589mg 5.245mg Sardine
Vitamin B5 0.516mg 0.642mg Sardine
Vitamin B6 0.143mg 0.167mg Sardine
Folate 10µg 10µg
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 3.1µg 2.6µg Dried fruit
Tryptophan 0.016mg 0.276mg Sardine
Threonine 0.073mg 1.079mg Sardine
Isoleucine 0.063mg 1.134mg Sardine
Leucine 0.105mg 2.001mg Sardine
Lysine 0.083mg 2.26mg Sardine
Methionine 0.015mg 0.729mg Sardine
Phenylalanine 0.062mg 0.961mg Sardine
Valine 0.078mg 1.268mg Sardine
Histidine 0.047mg 0.725mg Sardine
Cholesterol 0mg 142mg Dried fruit
Saturated Fat 0.017g 1.528g Dried fruit
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - EPA 0g 0.473g Sardine
Monounsaturated Fat 0.074g 3.869g Sardine
Polyunsaturated fat 0.074g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Dried fruit
131%
Sardine
Minerals Daily Need Coverage Score
44%
Dried fruit
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 297mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 1.511g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $5)
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. Sardine - 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.