Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dried fruit
  5. Compare
  6. Dried fruit vs. Fruit salad

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

Compare

A recap on differences between Dried fruit and Fruit salad

  • Fruit salad has less Copper, Potassium, Iron, Fiber, Vitamin A, 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.

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% 216% 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% 36% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin AVitamin A +500.7%
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

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%

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

All nutrients comparison - raw data values

Nutrient Dried fruit Fruit salad Opinion
Calories 241kcal 50kcal Dried fruit
Protein 3.39g 0.51g Dried fruit
Fats 0.51g 0.03g Dried fruit
Vitamin C 1mg 3.3mg Fruit salad
Net carbs 55.34g 12.05g Dried fruit
Carbs 62.64g 13.05g Dried fruit
Magnesium 32mg 8mg Dried fruit
Calcium 55mg 11mg Dried fruit
Potassium 1162mg 116mg Dried fruit
Iron 2.66mg 0.25mg Dried fruit
Sugar 53.44g Fruit salad
Fiber 7.3g 1g Dried fruit
Copper 0.343mg 0.05mg Dried fruit
Zinc 0.39mg 0.14mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 14mg Dried fruit
Sodium 10mg 5mg Fruit salad
Vitamin A 3604IU 600IU Dried fruit
Vitamin A 180µg 30µg Dried fruit
Vitamin E 4.33mg Dried fruit
Manganese 0.235mg 0.151mg Dried fruit
Selenium 2.2µg Dried fruit
Vitamin B1 0.015mg 0.011mg Dried fruit
Vitamin B2 0.074mg 0.014mg Dried fruit
Vitamin B3 2.589mg 0.356mg Dried fruit
Vitamin B5 0.516mg 0.053mg Dried fruit
Vitamin B6 0.143mg 0.027mg Dried fruit
Vitamin K 3.1µg Dried fruit
Folate 10µg 3µg Dried fruit
Choline 13.9mg Dried fruit
Saturated Fat 0.017g 0.004g Fruit salad
Monounsaturated Fat 0.074g 0.005g Dried fruit
Polyunsaturated fat 0.074g 0.011g Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Fruit salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin
Fruit salad
Fruit salad vs Kiwi
Kiwi
Fruit salad
Fruit salad vs Pineapple
Pineapple
Fruit salad
Fruit salad vs Mango
Mango

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
36%
Dried fruit
5%
Fruit salad
Minerals Daily Need Coverage Score
44%
Dried fruit
8%
Fruit salad

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 23)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.