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  6. Dried fruit vs. Fruit preserves

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 Potassium, Vitamin E, Iron, Copper, Fiber, Vitamin A, Vitamin B3, Vitamin B5, and Vitamin B6, however, Fruit preserves are richer in Vitamin C.
  • Daily need coverage for Potassium from Dried fruit is 32% higher.

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

Infographic

Dried fruit vs Fruit preserves 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
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.
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% 216% 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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
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

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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +816.2%
Contains more FatsFats +628.6%
Contains more OtherOther +1017.4%
~equal in Carbs ~68.86g
~equal in Water ~30.47g

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
21% 79%
Saturated Fat: Sat. Fat 0.01 g
Monounsaturated Fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated Fat +94.7%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated Fat -41.2%

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 Fruit preserves
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Fruit preserves Opinion
Calories 241kcal 278kcal Fruit preserves
Protein 3.39g 0.37g Dried fruit
Fats 0.51g 0.07g Dried fruit
Vitamin C 1mg 8.8mg Fruit preserves
Net carbs 55.34g 67.76g Fruit preserves
Carbs 62.64g 68.86g Fruit preserves
Magnesium 32mg 4mg Dried fruit
Calcium 55mg 20mg Dried fruit
Potassium 1162mg 77mg Dried fruit
Iron 2.66mg 0.49mg Dried fruit
Sugar 53.44g 48.5g Fruit preserves
Fiber 7.3g 1.1g Dried fruit
Copper 0.343mg 0.1mg Dried fruit
Zinc 0.39mg 0.06mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 19mg Dried fruit
Sodium 10mg 32mg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin A 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.12mg Dried fruit
Manganese 0.235mg 0.04mg Dried fruit
Selenium 2.2µg 2µg Dried fruit
Vitamin B1 0.015mg 0.016mg Fruit preserves
Vitamin B2 0.074mg 0.076mg Fruit preserves
Vitamin B3 2.589mg 0.036mg Dried fruit
Vitamin B5 0.516mg 0.02mg Dried fruit
Vitamin B6 0.143mg 0.02mg Dried fruit
Vitamin K 3.1µg 0µg Dried fruit
Folate 10µg 11µg Fruit preserves
Choline 13.9mg 10.2mg Dried fruit
Saturated Fat 0.017g 0.01g Fruit preserves
Monounsaturated Fat 0.074g 0.038g Dried fruit
Polyunsaturated fat 0.074g 0g Dried fruit
Tryptophan 0.016mg 0.008mg Dried fruit
Threonine 0.073mg 0.023mg Dried fruit
Isoleucine 0.063mg 0.017mg Dried fruit
Leucine 0.105mg 0.037mg Dried fruit
Lysine 0.083mg 0.03mg Dried fruit
Methionine 0.015mg 0.001mg Dried fruit
Phenylalanine 0.062mg 0.021mg Dried fruit
Valine 0.078mg 0.021mg Dried fruit
Histidine 0.047mg 0.014mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Fruit preserves
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
36%
Dried fruit
6%
Fruit preserves
Minerals Daily Need Coverage Score
44%
Dried fruit
10%
Fruit preserves

Comparison summary

Which food is lower in Sugar?
Fruit preserves
Fruit preserves is lower in Sugar (difference - 4.94g)
Which food is lower in Saturated Fat?
Fruit preserves
Fruit preserves is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Fruit preserves
Fruit preserves is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.