Dried fruit vs. Fruit preserves — In-Depth Nutrition Comparison

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How are dried fruit and fruit preserves different?

Dried fruit is higher in vitamin A, potassium, vitamin E, iron, copper, fiber, vitamin B3, vitamin B5, and vitamin B6; however, fruit preserves are richer in vitamin C.
Daily need coverage for vitamin A for dried fruit is 72% higher.
Dried fruit contains 72 times more vitamin B3 than fruit preserves. While dried fruit contains 2.589mg of vitamin B3, fruit preserves contain only 0.036mg.
Dried fruit has a lower glycemic index (31) than fruit preserves (51).

Apricots, dried, sulfured, uncooked and Jams and preserves are the varieties used in this article.

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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.

Dried fruit

Fruit preserves

Contains more MagnesiumMagnesium	+700%
Contains more CalciumCalcium	+175%
Contains more PotassiumPotassium	+1409.1%
Contains more IronIron	+442.9%
Contains more CopperCopper	+243%
Contains more ZincZinc	+550%
Contains more PhosphorusPhosphorus	+273.7%
Contains less SodiumSodium	-68.8%
Contains more ManganeseManganese	+487.5%

~equal in Selenium ~2µg

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.

Dried fruit

Fruit preserves

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+3508.3%
Contains more Vitamin B3Vitamin B3	+7091.7%
Contains more Vitamin B5Vitamin B5	+2480%
Contains more Vitamin B6Vitamin B6	+615%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+36.3%

Contains more Vitamin CVitamin C

+780%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.016mg

~equal in Vitamin B2 ~0.076mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Potassium	1162mg	77mg	32%
Vitamin E	4.33mg	0.12mg	28%
Iron	2.66mg	0.49mg	27%
Copper	0.343mg	0.1mg	27%
Fiber	7.3g	1.1g	25%
Vitamin A	180µg	0µg	20%
Vitamin B3	2.589mg	0.036mg	16%
Fructose	12.47g		16%
Vitamin B5	0.516mg	0.02mg	10%
Vitamin B6	0.143mg	0.02mg	9%
Vitamin C	1mg	8.8mg	9%
Manganese	0.235mg	0.04mg	8%
Magnesium	32mg	4mg	7%
Phosphorus	71mg	19mg	7%
Protein	3.39g	0.37g	6%
Calcium	55mg	20mg	4%
Vitamin K	3.1µg	0µg	3%
Zinc	0.39mg	0.06mg	3%
Calories	241kcal	278kcal	2%
Carbs	62.64g	68.86g	2%
Sodium	10mg	32mg	1%
Choline	13.9mg	10.2mg	1%
Fats	0.51g	0.07g	1%
Net carbs	55.34g	67.76g	N/A
Sugar	53.44g	48.5g	N/A
Starch	0.35g		0%
Selenium	2.2µg	2µg	0%
Vitamin B1	0.015mg	0.016mg	0%
Vitamin B2	0.074mg	0.076mg	0%
Folate	10µg	11µg	0%
Saturated fat	0.017g	0.01g	0%
Monounsaturated fat	0.074g	0.038g	0%
Polyunsaturated fat	0.074g	0g	0%
Tryptophan	0.016mg	0.008mg	0%
Threonine	0.073mg	0.023mg	0%
Isoleucine	0.063mg	0.017mg	0%
Leucine	0.105mg	0.037mg	0%
Lysine	0.083mg	0.03mg	0%
Methionine	0.015mg	0.001mg	0%
Phenylalanine	0.062mg	0.021mg	0%
Valine	0.078mg	0.021mg	0%
Histidine	0.047mg	0.014mg	0%