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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 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.

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

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.
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
Net carbs 55.34g 12.05g Dried fruit
Protein 3.39g 0.51g Dried fruit
Fats 0.51g 0.03g Dried fruit
Carbs 62.64g 13.05g Dried fruit
Calories 241kcal 50kcal Dried fruit
Starch 0.35g g Dried fruit
Fructose 12.47g g Dried fruit
Sugar 53.44g g Fruit salad
Fiber 7.3g 1g Dried fruit
Calcium 55mg 11mg Dried fruit
Iron 2.66mg 0.25mg Dried fruit
Magnesium 32mg 8mg Dried fruit
Phosphorus 71mg 14mg Dried fruit
Potassium 1162mg 116mg Dried fruit
Sodium 10mg 5mg Fruit salad
Zinc 0.39mg 0.14mg Dried fruit
Copper 0.343mg 0.05mg Dried fruit
Vitamin A 3604IU 600IU Dried fruit
Vitamin E 4.33mg mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 3.3mg Fruit salad
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
Folate 10µg 3µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg µg Dried fruit
Tryptophan 0.016mg mg Dried fruit
Threonine 0.073mg mg Dried fruit
Isoleucine 0.063mg mg Dried fruit
Leucine 0.105mg mg Dried fruit
Lysine 0.083mg mg Dried fruit
Methionine 0.015mg mg Dried fruit
Phenylalanine 0.062mg mg Dried fruit
Valine 0.078mg mg Dried fruit
Histidine 0.047mg mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g 0g 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

Which food is preferable for your diet?

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

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

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 to 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.