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  6. Dried fruit vs. Ice cream

Dried fruit vs. Ice cream — In-Depth Nutrition Comparison

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What are the differences between dried fruit and ice cream?

  • Dried fruit is higher in vitamin A, copper, iron, potassium, vitamin E, fiber, and vitamin B3, yet ice cream is higher in vitamin B12.
  • Dried fruit's daily need coverage for vitamin A is 64% more.
  • Dried fruit has 30 times more iron than ice cream. While dried fruit has 2.66mg of iron, ice cream has only 0.09mg.
  • The amount of saturated fat in dried fruit is lower.
  • The glycemic index of dried fruit is lower.

We used Apricots, dried, sulfured, uncooked and Ice creams, vanilla types in this article.

Infographic

Dried fruit vs Ice cream 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 38% 18% 3.4% 7.7% 19% 45% 10% 1% 9.8%
Contains more MagnesiumMagnesium +128.6%
Contains more PotassiumPotassium +483.9%
Contains more IronIron +2855.6%
Contains more CopperCopper +1391.3%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +2837.5%
Contains more SeleniumSelenium +22.2%
Contains more CalciumCalcium +132.7%
Contains more ZincZinc +76.9%
Contains more PhosphorusPhosphorus +47.9%

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%
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 2% 39% 6% 3% 10% 55% 2.2% 35% 11% 49% 0.75% 3.8% 14%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +52.5%
Contains more Vitamin EVitamin E +1343.3%
Contains more Vitamin B3Vitamin B3 +2131.9%
Contains more Vitamin B6Vitamin B6 +197.9%
Contains more Vitamin KVitamin K +933.3%
Contains more FolateFolate +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +173.3%
Contains more Vitamin B2Vitamin B2 +224.3%
Contains more Vitamin B5Vitamin B5 +12.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +87.1%

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
4% 11% 24% 61%
Protein: 3.5 g
Fats: 11 g
Carbs: 23.6 g
Water: 61 g
Other: 0.9 g
Contains more CarbsCarbs +165.4%
Contains more OtherOther +185.6%
Contains more FatsFats +2056.9%
Contains more WaterWater +97.5%
~equal in Protein ~3.5g

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
66% 29% 4%
Saturated fat: Sat. Fat 6.79 g
Monounsaturated fat: Mono. Fat 2.969 g
Polyunsaturated fat: Poly. Fat 0.452 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +3912.2%
Contains more Poly. FatPolyunsaturated fat +510.8%

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

All nutrients comparison - raw data values

Nutrient Dried fruit Ice cream DV% diff.
Copper 0.343mg 0.023mg 36%
Iron 2.66mg 0.09mg 32%
Saturated fat 0.017g 6.79g 31%
Potassium 1162mg 199mg 28%
Vitamin E 4.33mg 0.3mg 27%
Fiber 7.3g 0.7g 26%
Vitamin B12 0µg 0.39µg 16%
Fats 0.51g 11g 16%
Fructose 12.47g 16%
Cholesterol 0mg 44mg 15%
Vitamin B3 2.589mg 0.116mg 15%
Carbs 62.64g 23.6g 13%
Vitamin B2 0.074mg 0.24mg 13%
Manganese 0.235mg 0.008mg 10%
Monounsaturated fat 0.074g 2.969g 7%
Vitamin A 180µg 118µg 7%
Calcium 55mg 128mg 7%
Vitamin B6 0.143mg 0.048mg 7%
Phosphorus 71mg 105mg 5%
Magnesium 32mg 14mg 4%
Sodium 10mg 80mg 3%
Zinc 0.39mg 0.69mg 3%
Polyunsaturated fat 0.074g 0.452g 3%
Choline 13.9mg 26mg 2%
Vitamin K 3.1µg 0.3µg 2%
Vitamin B1 0.015mg 0.041mg 2%
Calories 241kcal 207kcal 2%
Folate 10µg 5µg 1%
Selenium 2.2µg 1.8µg 1%
Vitamin B5 0.516mg 0.581mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 8IU 1%
Protein 3.39g 3.5g 0%
Vitamin C 1mg 0.6mg 0%
Net carbs 55.34g 22.9g N/A
Sugar 53.44g 21.22g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0.045mg 0%
Threonine 0.073mg 0.146mg 0%
Isoleucine 0.063mg 0.195mg 0%
Leucine 0.105mg 0.316mg 0%
Lysine 0.083mg 0.258mg 0%
Methionine 0.015mg 0.081mg 0%
Phenylalanine 0.062mg 0.157mg 0%
Valine 0.078mg 0.217mg 0%
Histidine 0.047mg 0.088mg 0%
Omega-3 - EPA 0g 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Ice cream
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
18%
Ice cream
Minerals Daily Need Coverage Score
44%
Dried fruit
16%
Ice cream

Comparison summary

Which food is lower in Sugar?
Ice cream
Ice cream is lower in Sugar (difference - 32.22g)
Which food is cheaper?
Ice cream
Ice cream is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 44mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 70mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 6.773g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 31)
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. Ice cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167575/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.