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Dried fruit vs. Fish soup — In-Depth Nutrition Comparison

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What are the main differences between dried fruit and fish soup?

  • Dried fruit is richer in vitamin A, iron, copper, potassium, fiber, vitamin E, vitamin B3, vitamin B6, and manganese, yet fish soup is richer in vitamin B12.
  • Dried fruit's daily need coverage for vitamin A is 72% higher.

We used Apricots, dried, sulfured, uncooked and Soup, stock, fish, home-prepared types in this comparison.

Infographic

Dried fruit vs Fish soup 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 5% 0.9% 13% 0.38% 19% 1.6% 24% 20% 6.8% 5.5%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +706.9%
Contains more IronIron +26500%
Contains more CopperCopper +491.4%
Contains more ZincZinc +550%
Contains more PhosphorusPhosphorus +26.8%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +351.9%
Contains more SeleniumSelenium +120%

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 0.33% 0.67% 3.4% 0% 8.3% 18% 22% 20% 8.5% 86% 0% 1.5% 3.8%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +8900%
Contains more Vitamin EVitamin E +2447.1%
Contains more Vitamin B3Vitamin B3 +118.3%
Contains more Vitamin B5Vitamin B5 +56.8%
Contains more Vitamin B6Vitamin B6 +286.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +98.6%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.076mg

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
2% 97%
Protein: 2.26 g
Fats: 0.81 g
Carbs: 0 g
Water: 96.6 g
Other: 0.33 g
Contains more ProteinProtein +50%
Contains more CarbsCarbs +∞%
Contains more OtherOther +678.8%
Contains more FatsFats +58.8%
Contains more WaterWater +212.7%

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
35% 41% 24%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.236 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +218.9%
Contains more Poly. FatPolyunsaturated fat +86.5%

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 Fish soup
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Dried fruit Fish soup DV% diff.
Iron 2.66mg 0.01mg 33%
Copper 0.343mg 0.058mg 32%
Potassium 1162mg 144mg 30%
Vitamin B12 0µg 0.69µg 29%
Fiber 7.3g 0g 29%
Vitamin E 4.33mg 0.17mg 28%
Carbs 62.64g 0g 21%
Vitamin A 180µg 2µg 20%
Fructose 12.47g 16%
Calories 241kcal 16kcal 11%
Vitamin B3 2.589mg 1.186mg 9%
Vitamin B6 0.143mg 0.037mg 8%
Manganese 0.235mg 0.052mg 8%
Magnesium 32mg 7mg 6%
Sodium 10mg 156mg 6%
Calcium 55mg 3mg 5%
Vitamin B5 0.516mg 0.329mg 4%
Zinc 0.39mg 0.06mg 3%
Vitamin K 3.1µg 0µg 3%
Protein 3.39g 2.26g 2%
Folate 10µg 2µg 2%
Phosphorus 71mg 56mg 2%
Vitamin B1 0.015mg 0.033mg 2%
Selenium 2.2µg 1µg 2%
Vitamin C 1mg 0.1mg 1%
Choline 13.9mg 7mg 1%
Saturated fat 0.017g 0.203g 1%
Fats 0.51g 0.81g 0%
Net carbs 55.34g 0g N/A
Cholesterol 0mg 1mg 0%
Sugar 53.44g 0g N/A
Starch 0.35g 0%
Vitamin B2 0.074mg 0.076mg 0%
Monounsaturated fat 0.074g 0.236g 0%
Polyunsaturated fat 0.074g 0.138g 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 0.035g N/A
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Fish soup
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Dried fruit
13%
Fish soup
Minerals Daily Need Coverage Score
44%
Dried fruit
10%
Fish soup

Comparison summary

Which food is lower in Sugar?
Fish soup
Fish soup is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Fish soup
Fish soup is lower in glycemic index (difference - 31)
Which food is cheaper?
Fish soup
Fish soup is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 146mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.186g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins

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. Fish soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172885/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.