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  6. Dried fruit vs. Goat cheese

Dried fruit vs. Goat cheese — In-Depth Nutrition Comparison

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How are dried fruit and goat cheese different?

  • Dried fruit is higher in vitamin A, potassium, fiber, and vitamin E; however, goat cheese is richer in vitamin B2, phosphorus, copper, and calcium.
  • Daily need coverage for saturated fat for goat cheese is 103% higher.
  • Dried fruit has less saturated fat.
  • Goat cheese has a lower glycemic index (0) than dried fruit (31).

Apricots, dried, sulfured, uncooked and Cheese, goat, semisoft type are the varieties used in this article.

Infographic

Dried fruit vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +635.4%
Contains more IronIron +64.2%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +152.7%
Contains more CalciumCalcium +441.8%
Contains more CopperCopper +64.4%
Contains more ZincZinc +69.2%
Contains more PhosphorusPhosphorus +428.2%
Contains more SeleniumSelenium +72.7%
~equal in Magnesium ~29mg

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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1565.4%
Contains more Vitamin B3Vitamin B3 +125.5%
Contains more Vitamin B5Vitamin B5 +171.6%
Contains more Vitamin B6Vitamin B6 +138.3%
Contains more Vitamin KVitamin K +24%
Contains more FolateFolate +400%
Contains more Vitamin AVitamin A +126.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +380%
Contains more Vitamin B2Vitamin B2 +813.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +10.8%

All nutrients comparison - raw data values

Nutrient Dried fruit Goat cheese DV% diff.
Saturated fat 0.017g 20.639g 94%
Vitamin B2 0.074mg 0.676mg 46%
Fats 0.51g 29.84g 45%
Phosphorus 71mg 375mg 43%
Protein 3.39g 21.58g 36%
Potassium 1162mg 158mg 30%
Fiber 7.3g 0g 29%
Vitamin E 4.33mg 0.26mg 27%
Cholesterol 0mg 79mg 26%
Copper 0.343mg 0.564mg 25%
Vitamin A 180µg 407µg 25%
Calcium 55mg 298mg 24%
Carbs 62.64g 0.12g 21%
Sodium 10mg 415mg 18%
Monounsaturated fat 0.074g 6.808g 17%
Fructose 12.47g 16%
Iron 2.66mg 1.62mg 13%
Vitamin B12 0µg 0.22µg 9%
Vitamin B3 2.589mg 1.148mg 9%
Vitamin B5 0.516mg 0.19mg 7%
Vitamin B6 0.143mg 0.06mg 6%
Calories 241kcal 364kcal 6%
Manganese 0.235mg 0.093mg 6%
Vitamin B1 0.015mg 0.072mg 5%
Polyunsaturated fat 0.074g 0.709g 4%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.5µg 3%
Selenium 2.2µg 3.8µg 3%
Zinc 0.39mg 0.66mg 2%
Folate 10µg 2µg 2%
Magnesium 32mg 29mg 1%
Vitamin C 1mg 0mg 1%
Vitamin K 3.1µg 2.5µg 1%
Net carbs 55.34g 0.12g N/A
Sugar 53.44g 0.12g N/A
Starch 0.35g 0%
Choline 13.9mg 15.4mg 0%
Tryptophan 0.016mg 0.227mg 0%
Threonine 0.073mg 0.805mg 0%
Isoleucine 0.063mg 0.893mg 0%
Leucine 0.105mg 1.861mg 0%
Lysine 0.083mg 1.549mg 0%
Methionine 0.015mg 0.575mg 0%
Phenylalanine 0.062mg 0.859mg 0%
Valine 0.078mg 1.485mg 0%
Histidine 0.047mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +52100%
Contains more ProteinProtein +536.6%
Contains more FatsFats +5751%
Contains more WaterWater +47.4%
Contains more OtherOther +14.4%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +9100%
Contains more Poly. FatPolyunsaturated fat +858.1%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.