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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, 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 than Grape. While Dried fruit contains 180µg of Vitamin A, Grape contains only 5µg.

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

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Dried fruit vs Grape 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
:
1
Grape
Contains more Iron +817.2%
Contains more Calcium +292.9%
Contains more Potassium +508.4%
Contains more Magnesium +540%
Contains more Copper +757.5%
Contains more Zinc +875%
Contains more Phosphorus +610%
Contains less Sodium -80%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 17% 4% 14% 2% 5% 1%
Contains more Iron +817.2%
Contains more Calcium +292.9%
Contains more Potassium +508.4%
Contains more Magnesium +540%
Contains more Copper +757.5%
Contains more Zinc +875%
Contains more Phosphorus +610%
Contains less Sodium -80%

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
:
3
Grape
Contains more Vitamin A +3504%
Contains more Vitamin E +2178.9%
Contains more Vitamin B2 +29.8%
Contains more Vitamin B3 +763%
Contains more Vitamin B5 +2050%
Contains more Vitamin B6 +30%
Contains more Folate +150%
Contains more Vitamin C +300%
Contains more Vitamin B1 +513.3%
Contains more Vitamin K +371%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 6% 4% 0% 24% 14% 6% 2% 26% 0% 37% 3%
Contains more Vitamin A +3504%
Contains more Vitamin E +2178.9%
Contains more Vitamin B2 +29.8%
Contains more Vitamin B3 +763%
Contains more Vitamin B5 +2050%
Contains more Vitamin B6 +30%
Contains more Folate +150%
Contains more Vitamin C +300%
Contains more Vitamin B1 +513.3%
Contains more Vitamin K +371%

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
11
Grape
Mineral Summary Score
50
Dried fruit
7
Grape

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
4%
Grape
Carbohydrates
63%
Dried fruit
17%
Grape
Fats
2%
Dried fruit
2%
Grape

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 Grape
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Grape
Grape contains less Sugars (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)

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 Grape Opinion
Calories 241 67 Dried fruit
Protein 3.39 0.63 Dried fruit
Fats 0.51 0.35 Dried fruit
Vitamin C 1 4 Grape
Carbs 62.64 17.15 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 0.29 Dried fruit
Calcium 55 14 Dried fruit
Potassium 1162 191 Dried fruit
Magnesium 32 5 Dried fruit
Sugars 53.44 16.25 Grape
Fiber 7.3 0.9 Dried fruit
Copper 0.343 0.04 Dried fruit
Zinc 0.39 0.04 Dried fruit
Starch 0.35 Dried fruit
Phosphorus 71 10 Dried fruit
Sodium 10 2 Grape
Vitamin A 3604 100 Dried fruit
Vitamin E 4.33 0.19 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.092 Grape
Vitamin B2 0.074 0.057 Dried fruit
Vitamin B3 2.589 0.3 Dried fruit
Vitamin B5 0.516 0.024 Dried fruit
Vitamin B6 0.143 0.11 Dried fruit
Vitamin B12 0 0
Vitamin K 3.1 14.6 Grape
Folate 10 4 Dried fruit
Trans Fat 0 Dried fruit
Saturated Fat 0.017 0.114 Dried fruit
Monounsaturated Fat 0.074 0.014 Dried fruit
Polyunsaturated fat 0.074 0.102 Grape
Tryptophan 0.016 0.003 Dried fruit
Threonine 0.073 0.017 Dried fruit
Isoleucine 0.063 0.005 Dried fruit
Leucine 0.105 0.013 Dried fruit
Lysine 0.083 0.014 Dried fruit
Methionine 0.015 0.021 Grape
Phenylalanine 0.062 0.013 Dried fruit
Valine 0.078 0.017 Dried fruit
Histidine 0.047 0.023 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. 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.