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  6. Dried fruit vs. Juice

Dried fruit vs. Juice — In-Depth Nutrition Comparison

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Important differences between dried fruit and juice

  • Dried fruit has more vitamin A, copper, potassium, iron, vitamin E, and fiber; however, juice is richer in vitamin B1, vitamin B6, vitamin B2, and vitamin C.
  • Dried fruit's daily need coverage for vitamin A is 71% more.
  • Dried fruit contains 217 times more vitamin E than juice. Dried fruit contains 4.33mg of vitamin E, while juice contains 0.02mg.
  • Juice has a higher glycemic index. The glycemic index of juice is 50, while the glycemic index of dried fruit is 31.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Beverages, Orange juice drink.

Infographic

Dried fruit vs Juice 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%
Juice
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +2650%
Contains more PotassiumPotassium +2666.7%
Contains more IronIron +2318.2%
Contains more CopperCopper +1805.6%
Contains more ZincZinc +1850%
Contains more PhosphorusPhosphorus +1675%
Contains more ManganeseManganese +3257.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -80%

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%
Juice
Juice
5
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
Contains more Vitamin AVitamin A +8900%
Contains more Vitamin EVitamin E +21550%
Contains more Vitamin B5Vitamin B5 +760%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin B1Vitamin B1 +2433.3%
Contains more Vitamin B2Vitamin B2 +481.1%
Contains more Vitamin B3Vitamin B3 +93.1%
Contains more Vitamin B6Vitamin B6 +249.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Juice DV% diff.
Copper 0.343mg 0.018mg 36%
Potassium 1162mg 42mg 33%
Iron 2.66mg 0.11mg 32%
Vitamin B1 0.015mg 0.38mg 30%
Vitamin E 4.33mg 0.02mg 29%
Fiber 7.3g 0.2g 28%
Vitamin B6 0.143mg 0.5mg 27%
Vitamin B2 0.074mg 0.43mg 27%
Vitamin A 180µg 2µg 20%
Fructose 12.47g 16%
Vitamin C 1mg 15mg 16%
Carbs 62.64g 13.41g 16%
Vitamin B3 2.589mg 5mg 15%
Phosphorus 71mg 4mg 10%
Manganese 0.235mg 0.007mg 10%
Calories 241kcal 54kcal 9%
Vitamin B5 0.516mg 0.06mg 9%
Magnesium 32mg 3mg 7%
Protein 3.39g 0.2g 6%
Calcium 55mg 2mg 5%
Selenium 2.2µg 0µg 4%
Choline 13.9mg 3%
Vitamin K 3.1µg 0µg 3%
Zinc 0.39mg 0.02mg 3%
Folate 10µg 4µg 2%
Fats 0.51g 0g 1%
Net carbs 55.34g 13.21g N/A
Sugar 53.44g 9.36g N/A
Starch 0.35g 0%
Sodium 10mg 2mg 0%
Saturated fat 0.017g 0g 0%
Monounsaturated fat 0.074g 0.01g 0%
Polyunsaturated fat 0.074g 0.01g 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
Juice
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more ProteinProtein +1595%
Contains more FatsFats +∞%
Contains more CarbsCarbs +367.1%
Contains more OtherOther +1252.6%
Contains more WaterWater +179.1%

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
Juice
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
Contains more Mono. FatMonounsaturated fat +640%
Contains more Poly. FatPolyunsaturated fat +640%
Contains less Sat. FatSaturated fat -100%

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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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.