Dried fruit vs Fruit salad - In-Depth Nutrition Comparison
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A recap on differences between Dried fruit and Fruit salad
- Fruit salad has less Copper, Potassium, Iron, Fiber, Vitamin A RAE, Vitamin B3, Vitamin B5, Vitamin B6, Phosphorus, and Magnesium.
- Dried fruit covers your daily Copper needs 33% more than Fruit salad.
- Fruit salad contains 11 times less Iron than Dried fruit. Dried fruit contains 2.66mg of Iron, while Fruit salad contains 0.25mg.
Food varieties used in this article are Apricots, dried, sulfured, uncooked and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+400%
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Iron
+964%
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Magnesium
+300%
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Phosphorus
+407.1%
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Potassium
+901.7%
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Zinc
+178.6%
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Copper
+586%
Contains
less
Sodium
-50%
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Calcium
+400%
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Iron
+964%
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Magnesium
+300%
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Phosphorus
+407.1%
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Potassium
+901.7%
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Zinc
+178.6%
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Copper
+586%
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less
Sodium
-50%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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Vitamin A
+500.7%
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Vitamin B1
+36.4%
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Vitamin B2
+428.6%
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Vitamin B3
+627.2%
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Vitamin B5
+873.6%
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Vitamin B6
+429.6%
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Folate
+233.3%
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Vitamin C
+230%
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Vitamin A
+500.7%
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Vitamin B1
+36.4%
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Vitamin B2
+428.6%
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Vitamin B3
+627.2%
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Vitamin B5
+873.6%
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Vitamin B6
+429.6%
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Folate
+233.3%
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Vitamin C
+230%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in price |
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Lower in glycemic index |
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Rich in minerals |
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Rich in vitamins |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 55.34g | 12.05g |
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Protein | 3.39g | 0.51g |
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Fats | 0.51g | 0.03g |
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Carbs | 62.64g | 13.05g |
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Calories | 241kcal | 50kcal |
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Starch | 0.35g | g |
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Fructose | 12.47g | g |
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Sugar | 53.44g | g |
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Fiber | 7.3g | 1g |
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Calcium | 55mg | 11mg |
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Iron | 2.66mg | 0.25mg |
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Magnesium | 32mg | 8mg |
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Phosphorus | 71mg | 14mg |
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Potassium | 1162mg | 116mg |
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Sodium | 10mg | 5mg |
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Zinc | 0.39mg | 0.14mg |
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Copper | 0.343mg | 0.05mg |
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Vitamin A | 3604IU | 600IU |
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Vitamin E | 4.33mg | mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 1mg | 3.3mg |
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Vitamin B1 | 0.015mg | 0.011mg |
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Vitamin B2 | 0.074mg | 0.014mg |
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Vitamin B3 | 2.589mg | 0.356mg |
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Vitamin B5 | 0.516mg | 0.053mg |
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Vitamin B6 | 0.143mg | 0.027mg |
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Folate | 10µg | 3µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 3.1µg | µg |
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Tryptophan | 0.016mg | mg |
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Threonine | 0.073mg | mg |
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Isoleucine | 0.063mg | mg |
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Leucine | 0.105mg | mg |
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Lysine | 0.083mg | mg |
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Methionine | 0.015mg | mg |
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Phenylalanine | 0.062mg | mg |
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Valine | 0.078mg | mg |
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Histidine | 0.047mg | mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | g | 0g |
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Saturated Fat | 0.017g | 0.004g |
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Monounsaturated Fat | 0.074g | 0.005g |
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Polyunsaturated fat | 0.074g | 0.011g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38

6

Mineral Summary Score
50

7

Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%

3%

Carbohydrates
63%

13%

Fats
2%

0%

Comparison summary
Which food is lower in Sugar?

Fruit salad is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?

Fruit salad contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?

Fruit salad is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?

Fruit salad is cheaper (difference - $2)
Which food is lower in glycemic index?

Dried fruit is lower in glycemic index (difference - 23)
Which food is richer in minerals?

Dried fruit is relatively richer in minerals
Which food is richer in vitamins?

Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)