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  6. Dried fruit vs. Jujube

Dried fruit vs. Jujube — In-Depth Nutrition Comparison

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How are Dried fruit and Jujube different?

  • Dried fruit is richer in Copper, Iron, Potassium, Vitamin A, Vitamin B3, Phosphorus, Manganese, and Magnesium, while Jujube is higher in Vitamin C.
  • Jujube covers your daily need of Vitamin C 76% more than Dried fruit.
  • Dried fruit contains 90 times more Vitamin A than Jujube. Dried fruit contains 180µg of Vitamin A, while Jujube contains 2µg.

Apricots, dried, sulfured, uncooked and Jujube, raw types were used in this article.

Infographic

Dried fruit vs Jujube 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%
Jujube
Jujube
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +161.9%
Contains more PotassiumPotassium +364.8%
Contains more IronIron +454.2%
Contains more CopperCopper +369.9%
Contains more ZincZinc +680%
Contains more PhosphorusPhosphorus +208.7%
Contains more ManganeseManganese +179.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -70%

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%
Jujube
Jujube
2
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 230% 2.4% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +8910%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B3Vitamin B3 +187.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +76.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +6800%
Contains more Vitamin B1Vitamin B1 +33.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Jujube
Jujube
1
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Contains more ProteinProtein +182.5%
Contains more FatsFats +155%
Contains more CarbsCarbs +209.6%
Contains more OtherOther +403.9%
Contains more WaterWater +152.1%

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

All nutrients comparison - raw data values

Nutrient Dried fruit Jujube Opinion
Calories 241kcal 79kcal Dried fruit
Protein 3.39g 1.2g Dried fruit
Fats 0.51g 0.2g Dried fruit
Vitamin C 1mg 69mg Jujube
Net carbs 55.34g 20.23g Dried fruit
Carbs 62.64g 20.23g Dried fruit
Magnesium 32mg 10mg Dried fruit
Calcium 55mg 21mg Dried fruit
Potassium 1162mg 250mg Dried fruit
Iron 2.66mg 0.48mg Dried fruit
Sugar 53.44g Jujube
Fiber 7.3g Dried fruit
Copper 0.343mg 0.073mg Dried fruit
Zinc 0.39mg 0.05mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 23mg Dried fruit
Sodium 10mg 3mg Jujube
Vitamin A 3604IU 40IU Dried fruit
Vitamin A 180µg 2µg Dried fruit
Vitamin E 4.33mg Dried fruit
Manganese 0.235mg 0.084mg Dried fruit
Selenium 2.2µg Dried fruit
Vitamin B1 0.015mg 0.02mg Jujube
Vitamin B2 0.074mg 0.04mg Dried fruit
Vitamin B3 2.589mg 0.9mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg 0.081mg Dried fruit
Vitamin K 3.1µg Dried fruit
Folate 10µg Dried fruit
Choline 13.9mg Dried fruit
Saturated Fat 0.017g Jujube
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 0.074g Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg 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 Jujube
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
22%
Jujube
Minerals Daily Need Coverage Score
44%
Dried fruit
10%
Jujube

Comparison summary

Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Jujube
Jujube is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 4)
Which food is cheaper?
Jujube
Jujube is cheaper (difference - $2)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.