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Dried fruit vs. Gratin — In-Depth Nutrition Comparison

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A recap on differences between dried fruit and gratin

  • Dried fruit has more vitamin A, iron, potassium, fiber, copper, and vitamin B3; however, gratin is higher in vitamin C.
  • Dried fruit covers your daily vitamin A needs 67% more than gratin.
  • Gratin contains 4 times less iron than dried fruit. Dried fruit contains 2.66mg of iron, while gratin contains 0.64mg.
  • Dried fruit has less sodium.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Dried fruit vs Gratin 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%
Gratin
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +193.4%
Contains more IronIron +315.6%
Contains more CopperCopper +114.4%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +46%
Contains more CalciumCalcium +116.4%
Contains more ZincZinc +76.9%
Contains more PhosphorusPhosphorus +59.2%
Contains more SeleniumSelenium +22.7%

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%
Gratin
4
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin AVitamin A +181.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +160.7%
Contains more Vitamin B5Vitamin B5 +33.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +890%
Contains more Vitamin B1Vitamin B1 +326.7%
Contains more Vitamin B2Vitamin B2 +56.8%
Contains more Vitamin B6Vitamin B6 +21.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~11µg

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
Gratin
3
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more CarbsCarbs +455.8%
Contains more OtherOther +23.6%
Contains more ProteinProtein +49.3%
Contains more FatsFats +1388.2%
Contains more WaterWater +139.6%

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
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +2804.1%
Contains more Poly. FatPolyunsaturated fat +273%

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 Gratin
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Gratin DV% diff.
Vitamin E 4.33mg 29%
Iron 2.66mg 0.64mg 25%
Potassium 1162mg 396mg 23%
Fiber 7.3g 1.8g 22%
Saturated fat 0.017g 4.733g 21%
Copper 0.343mg 0.16mg 20%
Sodium 10mg 433mg 18%
Carbs 62.64g 11.27g 17%
Fructose 12.47g 16%
Vitamin A 180µg 64µg 13%
Fats 0.51g 7.59g 11%
Vitamin C 1mg 9.9mg 10%
Vitamin B3 2.589mg 0.993mg 10%
Cholesterol 0mg 23mg 8%
Calcium 55mg 119mg 6%
Phosphorus 71mg 113mg 6%
Monounsaturated fat 0.074g 2.149g 5%
Calories 241kcal 132kcal 5%
Vitamin B1 0.015mg 0.064mg 4%
Magnesium 32mg 20mg 3%
Choline 13.9mg 3%
Manganese 0.235mg 0.161mg 3%
Protein 3.39g 5.06g 3%
Vitamin B2 0.074mg 0.116mg 3%
Vitamin B5 0.516mg 0.387mg 3%
Vitamin K 3.1µg 3%
Zinc 0.39mg 0.69mg 3%
Vitamin B6 0.143mg 0.174mg 2%
Polyunsaturated fat 0.074g 0.276g 1%
Selenium 2.2µg 2.7µg 1%
Net carbs 55.34g 9.47g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Folate 10µg 11µg 0%
Tryptophan 0.016mg 0.07mg 0%
Threonine 0.073mg 0.192mg 0%
Isoleucine 0.063mg 0.284mg 0%
Leucine 0.105mg 0.443mg 0%
Lysine 0.083mg 0.381mg 0%
Methionine 0.015mg 0.117mg 0%
Phenylalanine 0.062mg 0.254mg 0%
Valine 0.078mg 0.325mg 0%
Histidine 0.047mg 0.151mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Gratin
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
24%
Dried fruit
14%
Gratin
Minerals Daily Need Coverage Score
44%
Dried fruit
32%
Gratin

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 31)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 423mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 4.716g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.