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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, 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
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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
Dried fruit
Dried fruit
7
:
1
Fruit salad
Fruit salad
Contains more Iron +964%
Contains more Calcium +400%
Contains more Potassium +901.7%
Contains more Magnesium +300%
Contains more Copper +586%
Contains more Zinc +178.6%
Contains more Phosphorus +407.1%
Contains less Sodium -50%
Dried fruit
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Fruit salad
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 4% 11% 6% 17% 4% 6% 1%
Contains more Iron +964%
Contains more Calcium +400%
Contains more Potassium +901.7%
Contains more Magnesium +300%
Contains more Copper +586%
Contains more Zinc +178.6%
Contains more Phosphorus +407.1%
Contains 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
Dried fruit
Dried fruit
9
:
1
Fruit salad
Fruit salad
Contains more Vitamin A +500.7%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +428.6%
Contains more Vitamin B3 +627.2%
Contains more Vitamin B5 +873.6%
Contains more Vitamin B6 +429.6%
Contains more Folate +233.3%
Contains more Vitamin C +230%
Dried fruit
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Fruit salad
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 36% 0% 0% 3% 4% 7% 4% 7% 0% 0% 3%
Contains more Vitamin A +500.7%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +428.6%
Contains more Vitamin B3 +627.2%
Contains more Vitamin B5 +873.6%
Contains more Vitamin B6 +429.6%
Contains more Folate +233.3%
Contains more Vitamin C +230%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
38
Dried fruit
6
Fruit salad
Mineral Summary Score
50
Dried fruit
7
Fruit salad

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 the food
Protein
20%
Dried fruit
3%
Fruit salad
Carbohydrates
63%
Dried fruit
13%
Fruit salad
Fats
2%
Dried fruit
0%
Fruit salad

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Fruit salad
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Fruit salad
Fruit salad contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dried fruit Fruit salad Opinion
Calories 241 50 Dried fruit
Protein 3.39 0.51 Dried fruit
Fats 0.51 0.03 Dried fruit
Vitamin C 1 3.3 Fruit salad
Carbs 62.64 13.05 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 0.25 Dried fruit
Calcium 55 11 Dried fruit
Potassium 1162 116 Dried fruit
Magnesium 32 8 Dried fruit
Sugars 53.44 Fruit salad
Fiber 7.3 1 Dried fruit
Copper 0.343 0.05 Dried fruit
Zinc 0.39 0.14 Dried fruit
Starch 0.35 Dried fruit
Phosphorus 71 14 Dried fruit
Sodium 10 5 Fruit salad
Vitamin A 3604 600 Dried fruit
Vitamin E 4.33 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.011 Dried fruit
Vitamin B2 0.074 0.014 Dried fruit
Vitamin B3 2.589 0.356 Dried fruit
Vitamin B5 0.516 0.053 Dried fruit
Vitamin B6 0.143 0.027 Dried fruit
Vitamin B12 0 0
Vitamin K 3.1 Dried fruit
Folate 10 3 Dried fruit
Trans Fat 0 Dried fruit
Saturated Fat 0.017 0.004 Fruit salad
Monounsaturated Fat 0.074 0.005 Dried fruit
Polyunsaturated fat 0.074 0.011 Dried fruit
Tryptophan 0.016 Dried fruit
Threonine 0.073 Dried fruit
Isoleucine 0.063 Dried fruit
Leucine 0.105 Dried fruit
Lysine 0.083 Dried fruit
Methionine 0.015 Dried fruit
Phenylalanine 0.062 Dried fruit
Valine 0.078 Dried fruit
Histidine 0.047 Dried fruit
Fructose 12.47 Dried fruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.