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  6. Dried fruit vs. Fruit salad

Dried fruit vs. Fruit salad — In-Depth Nutrition Comparison

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A recap on the differences between dried fruit and fruit salad

  • Fruit salad has less vitamin A, copper, potassium, iron, fiber, vitamin B3, vitamin B5, vitamin B6, phosphorus, and magnesium.
  • Dried fruit covers your daily vitamin A needs 60% 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.
  • The glycemic index of fruit salad is higher.

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.

Infographic

Dried fruit vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +901.7%
Contains more IronIron +964%
Contains more CopperCopper +586%
Contains more ZincZinc +178.6%
Contains more PhosphorusPhosphorus +407.1%
Contains more ManganeseManganese +55.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -50%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +428.6%
Contains more Vitamin B3Vitamin B3 +627.2%
Contains more Vitamin B5Vitamin B5 +873.6%
Contains more Vitamin B6Vitamin B6 +429.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +233.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +230%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Fruit salad DV% diff.
Copper 0.343mg 0.05mg 33%
Potassium 1162mg 116mg 31%
Iron 2.66mg 0.25mg 30%
Vitamin E 4.33mg 29%
Fiber 7.3g 1g 25%
Vitamin A 180µg 30µg 17%
Carbs 62.64g 13.05g 17%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.356mg 14%
Calories 241kcal 50kcal 10%
Vitamin B5 0.516mg 0.053mg 9%
Vitamin B6 0.143mg 0.027mg 9%
Phosphorus 71mg 14mg 8%
Magnesium 32mg 8mg 6%
Protein 3.39g 0.51g 6%
Vitamin B2 0.074mg 0.014mg 5%
Calcium 55mg 11mg 4%
Manganese 0.235mg 0.151mg 4%
Selenium 2.2µg 4%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Vitamin C 1mg 3.3mg 3%
Zinc 0.39mg 0.14mg 2%
Folate 10µg 3µg 2%
Fats 0.51g 0.03g 1%
Net carbs 55.34g 12.05g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 10mg 5mg 0%
Vitamin B1 0.015mg 0.011mg 0%
Saturated fat 0.017g 0.004g 0%
Monounsaturated fat 0.074g 0.005g 0%
Polyunsaturated fat 0.074g 0.011g 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%

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +564.7%
Contains more FatsFats +1600%
Contains more CarbsCarbs +380%
Contains more OtherOther +888.5%
Contains more WaterWater +178.9%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +1380%
Contains more Poly. FatPolyunsaturated fat +572.7%
Contains less Sat. FatSaturated fat -76.5%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.