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  6. Dried fruit vs. Grape

Dried fruit vs. Grape — In-Depth Nutrition Comparison

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Summary of differences between Dried fruit and Grape

  • Dried fruit has more Copper, Iron, Potassium, Vitamin E , Fiber, Vitamin A RAE, Vitamin B3, and Vitamin B5, while Grape has more Manganese, and Vitamin K.
  • Dried fruit covers your daily need of Copper 34% more than Grape.
  • Dried fruit contains 36 times more Vitamin A RAE than Grape. While Dried fruit contains 180µg of Vitamin A RAE, Grape contains only 5µg.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Grapes, american type (slip skin), raw.

Infographic

Dried fruit vs Grape 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%
Grape
Grape
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +292.9%
Contains more PotassiumPotassium +508.4%
Contains more IronIron +817.2%
Contains more CopperCopper +757.5%
Contains more ZincZinc +875%
Contains more PhosphorusPhosphorus +610%
Contains more SeleniumSelenium +2100%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +205.5%

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%
Grape
Grape
3
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 13% 6% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin AVitamin A +3504%
Contains more Vitamin E Vitamin E +2178.9%
Contains more Vitamin B2Vitamin B2 +29.8%
Contains more Vitamin B3Vitamin B3 +763%
Contains more Vitamin B5Vitamin B5 +2050%
Contains more Vitamin B6Vitamin B6 +30%
Contains more FolateFolate +150%
Contains more CholineCholine +148.2%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin B1Vitamin B1 +513.3%
Contains more Vitamin KVitamin K +371%
~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
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +438.1%
Contains more FatsFats +45.7%
Contains more CarbsCarbs +265.2%
Contains more OtherOther +350.9%
Contains more WaterWater +163.2%

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
Grape
Grape
1
50% 6% 44%
Saturated Fat: Sat. Fat 0.114 g
Monounsaturated Fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated Fat -85.1%
Contains more Mono. FatMonounsaturated Fat +428.6%
Contains more Poly. FatPolyunsaturated fat +37.8%

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 Grape
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat 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 Grape Opinion
Calories 241kcal 67kcal Dried fruit
Protein 3.39g 0.63g Dried fruit
Fats 0.51g 0.35g Dried fruit
Vitamin C 1mg 4mg Grape
Net carbs 55.34g 16.25g Dried fruit
Carbs 62.64g 17.15g Dried fruit
Magnesium 32mg 5mg Dried fruit
Calcium 55mg 14mg Dried fruit
Potassium 1162mg 191mg Dried fruit
Iron 2.66mg 0.29mg Dried fruit
Sugar 53.44g 16.25g Grape
Fiber 7.3g 0.9g Dried fruit
Copper 0.343mg 0.04mg Dried fruit
Zinc 0.39mg 0.04mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 10mg Dried fruit
Sodium 10mg 2mg Grape
Vitamin A 3604IU 100IU Dried fruit
Vitamin A RAE 180µg 5µg Dried fruit
Vitamin E 4.33mg 0.19mg Dried fruit
Manganese 0.235mg 0.718mg Grape
Selenium 2.2µg 0.1µg Dried fruit
Vitamin B1 0.015mg 0.092mg Grape
Vitamin B2 0.074mg 0.057mg Dried fruit
Vitamin B3 2.589mg 0.3mg Dried fruit
Vitamin B5 0.516mg 0.024mg Dried fruit
Vitamin B6 0.143mg 0.11mg Dried fruit
Vitamin K 3.1µg 14.6µg Grape
Folate 10µg 4µg Dried fruit
Choline 13.9mg 5.6mg Dried fruit
Saturated Fat 0.017g 0.114g Dried fruit
Monounsaturated Fat 0.074g 0.014g Dried fruit
Polyunsaturated fat 0.074g 0.102g Grape
Tryptophan 0.016mg 0.003mg Dried fruit
Threonine 0.073mg 0.017mg Dried fruit
Isoleucine 0.063mg 0.005mg Dried fruit
Leucine 0.105mg 0.013mg Dried fruit
Lysine 0.083mg 0.014mg Dried fruit
Methionine 0.015mg 0.021mg Grape
Phenylalanine 0.062mg 0.013mg Dried fruit
Valine 0.078mg 0.017mg Dried fruit
Histidine 0.047mg 0.023mg 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 Grape
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
10%
Grape
Minerals Daily Need Coverage Score
44%
Dried fruit
15%
Grape

Comparison summary

Which food is lower in Sugar?
Grape
Grape is lower in Sugar (difference - 37.19g)
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 8mg)
Which food is cheaper?
Grape
Grape is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.097g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 18)
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.