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Dried fruit vs. Grape — In-Depth Nutrition Comparison

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Summary of differences between dried fruit and grapes

  • Dried fruit has more vitamin A, copper, iron, potassium, vitamin E, fiber, vitamin B3, and vitamin B5, while grapes have more manganese and vitamin K.
  • Dried fruit covers your daily need for vitamin A, 70% more than grapes.
  • Dried fruit contains 23 times more vitamin E than grapes. While dried fruit contains 4.33mg of vitamin E, grapes contain only 0.19mg.
  • Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of grapes is 49.

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
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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" 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
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% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Dried fruit Grape DV% diff.
Copper 0.343mg 0.04mg 34%
Iron 2.66mg 0.29mg 30%
Potassium 1162mg 191mg 29%
Vitamin E 4.33mg 0.19mg 28%
Fiber 7.3g 0.9g 26%
Manganese 0.235mg 0.718mg 21%
Vitamin A 180µg 5µg 19%
Fructose 12.47g 16%
Carbs 62.64g 17.15g 15%
Vitamin B3 2.589mg 0.3mg 14%
Vitamin K 3.1µg 14.6µg 10%
Vitamin B5 0.516mg 0.024mg 10%
Phosphorus 71mg 10mg 9%
Calories 241kcal 67kcal 9%
Vitamin B1 0.015mg 0.092mg 6%
Magnesium 32mg 5mg 6%
Protein 3.39g 0.63g 6%
Calcium 55mg 14mg 4%
Selenium 2.2µg 0.1µg 4%
Vitamin C 1mg 4mg 3%
Zinc 0.39mg 0.04mg 3%
Vitamin B6 0.143mg 0.11mg 3%
Folate 10µg 4µg 2%
Choline 13.9mg 5.6mg 2%
Vitamin B2 0.074mg 0.057mg 1%
Fats 0.51g 0.35g 0%
Net carbs 55.34g 16.25g N/A
Sugar 53.44g 16.25g N/A
Starch 0.35g 0%
Sodium 10mg 2mg 0%
Saturated fat 0.017g 0.114g 0%
Monounsaturated fat 0.074g 0.014g 0%
Polyunsaturated fat 0.074g 0.102g 0%
Tryptophan 0.016mg 0.003mg 0%
Threonine 0.073mg 0.017mg 0%
Isoleucine 0.063mg 0.005mg 0%
Leucine 0.105mg 0.013mg 0%
Lysine 0.083mg 0.014mg 0%
Methionine 0.015mg 0.021mg 0%
Phenylalanine 0.062mg 0.013mg 0%
Valine 0.078mg 0.017mg 0%
Histidine 0.047mg 0.023mg 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
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
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%

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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. 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.