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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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +292.9%
Contains more Iron +817.2%
Contains more Magnesium +540%
Contains more Phosphorus +610%
Contains more Potassium +508.4%
Contains more Zinc +875%
Contains more Copper +757.5%
Contains less Sodium -80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 4% 5% 17% 1% 2% 14%
Contains more Calcium +292.9%
Contains more Iron +817.2%
Contains more Magnesium +540%
Contains more Phosphorus +610%
Contains more Potassium +508.4%
Contains more Zinc +875%
Contains more Copper +757.5%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
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%

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 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
Net carbs 55.34g 16.25g Dried fruit
Protein 3.39g 0.63g Dried fruit
Fats 0.51g 0.35g Dried fruit
Carbs 62.64g 17.15g Dried fruit
Calories 241kcal 67kcal Dried fruit
Starch 0.35g g Dried fruit
Fructose 12.47g g Dried fruit
Sugar 53.44g 16.25g Grape
Fiber 7.3g 0.9g Dried fruit
Calcium 55mg 14mg Dried fruit
Iron 2.66mg 0.29mg Dried fruit
Magnesium 32mg 5mg Dried fruit
Phosphorus 71mg 10mg Dried fruit
Potassium 1162mg 191mg Dried fruit
Sodium 10mg 2mg Grape
Zinc 0.39mg 0.04mg Dried fruit
Copper 0.343mg 0.04mg Dried fruit
Vitamin A 3604IU 100IU Dried fruit
Vitamin E 4.33mg 0.19mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 4mg Grape
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
Folate 10µg 4µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 14.6µg 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
Cholesterol 0mg 0mg
Trans Fat g 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Grape
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
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 food.
Protein
20%
Dried fruit
4%
Grape
Carbohydrates
63%
Dried fruit
17%
Grape
Fats
2%
Dried fruit
2%
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

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. 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.