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  6. Dried fruit vs. Jerky

Dried fruit vs. Jerky — In-Depth Nutrition Comparison

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The main differences between dried fruit and jerky

  • Dried fruit has more vitamin A, vitamin E, and fiber; however, jerky has more zinc, phosphorus, vitamin B12, iron, and folate.
  • Daily need coverage for sodium for jerky is 90% higher.
  • Dried fruit is lower in sodium.
  • Dried fruit has a higher glycemic index than jerky.

Food types used in this article are Apricots, dried, sulfured, uncooked and Snacks, beef jerky, chopped, and formed.

Infographic

Dried fruit vs Jerky 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%
Jerky
Jerky
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +94.6%
Contains more CopperCopper +51.1%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +111.7%
Contains more MagnesiumMagnesium +59.4%
Contains more IronIron +103.8%
Contains more ZincZinc +1979.5%
Contains more PhosphorusPhosphorus +473.2%
Contains more SeleniumSelenium +386.4%

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%
Jerky
Jerky
7
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 0% 0% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +783.7%
Contains more Vitamin B3Vitamin B3 +49.5%
Contains more Vitamin B5Vitamin B5 +216.6%
Contains more Vitamin KVitamin K +34.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +926.7%
Contains more Vitamin B2Vitamin B2 +91.9%
Contains more Vitamin B6Vitamin B6 +25.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1240%
Contains more CholineCholine +684.9%

All nutrients comparison - raw data values

Nutrient Dried fruit Jerky DV% diff.
Sodium 10mg 2081mg 90%
Zinc 0.39mg 8.11mg 70%
Protein 3.39g 33.2g 60%
Saturated fat 0.017g 10.85g 49%
Phosphorus 71mg 407mg 48%
Vitamin B12 0µg 0.99µg 41%
Fats 0.51g 25.6g 39%
Iron 2.66mg 5.42mg 35%
Folate 10µg 134µg 31%
Monounsaturated fat 0.074g 11.305g 28%
Vitamin E 4.33mg 0.49mg 26%
Fiber 7.3g 1.8g 22%
Vitamin A 180µg 0µg 20%
Choline 13.9mg 109.1mg 17%
Carbs 62.64g 11g 17%
Potassium 1162mg 597mg 17%
Cholesterol 0mg 48mg 16%
Fructose 12.47g 16%
Selenium 2.2µg 10.7µg 15%
Copper 0.343mg 0.227mg 13%
Vitamin B1 0.015mg 0.154mg 12%
Calories 241kcal 410kcal 8%
Vitamin B5 0.516mg 0.163mg 7%
Polyunsaturated fat 0.074g 1.011g 6%
Manganese 0.235mg 0.111mg 5%
Vitamin B2 0.074mg 0.142mg 5%
Vitamin B3 2.589mg 1.732mg 5%
Magnesium 32mg 51mg 5%
Calcium 55mg 20mg 4%
Vitamin B6 0.143mg 0.179mg 3%
Vitamin D 0µg 0.3µg 2%
Vitamin C 1mg 0mg 1%
Vitamin D 0IU 11IU 1%
Vitamin K 3.1µg 2.3µg 1%
Net carbs 55.34g 9.2g N/A
Sugar 53.44g 9g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 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
Jerky
Jerky
3
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more CarbsCarbs +469.5%
Contains more WaterWater +32.2%
Contains more ProteinProtein +879.4%
Contains more FatsFats +4919.6%
Contains more OtherOther +166.1%

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
Jerky
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +15177%
Contains more Poly. FatPolyunsaturated fat +1266.2%

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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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.