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Dried fruit vs. Jujube — In-Depth Nutrition Comparison

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How are dried fruit and jujube different?

  • Dried fruit is richer in vitamin A, copper, iron, potassium, vitamin B3, phosphorus, manganese, and magnesium, while jujube is higher in vitamin C.
  • Jujube covers your daily need for vitamin C, 76% more than dried fruit.
  • Dried fruit contains 90 times more vitamin A than jujube. Dried fruit contains 3604IU of vitamin A, while jujube contains 40IU.

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

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Dried fruit vs Jujube 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%
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% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Jujube
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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% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +8900%
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

All nutrients comparison - raw data values

Nutrient Dried fruit Jujube DV% diff.
Vitamin C 1mg 69mg 76%
Copper 0.343mg 0.073mg 30%
Fiber 7.3g 29%
Vitamin E 4.33mg 29%
Potassium 1162mg 250mg 27%
Iron 2.66mg 0.48mg 27%
Vitamin A 180µg 2µg 20%
Fructose 12.47g 16%
Carbs 62.64g 20.23g 14%
Vitamin B3 2.589mg 0.9mg 11%
Vitamin B5 0.516mg 10%
Calories 241kcal 79kcal 8%
Phosphorus 71mg 23mg 7%
Manganese 0.235mg 0.084mg 7%
Magnesium 32mg 10mg 5%
Vitamin B6 0.143mg 0.081mg 5%
Selenium 2.2µg 4%
Protein 3.39g 1.2g 4%
Folate 10µg 3%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Zinc 0.39mg 0.05mg 3%
Calcium 55mg 21mg 3%
Vitamin B2 0.074mg 0.04mg 3%
Fats 0.51g 0.2g 0%
Net carbs 55.34g 20.23g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 10mg 3mg 0%
Vitamin B1 0.015mg 0.02mg 0%
Saturated fat 0.017g 0%
Monounsaturated fat 0.074g 0%
Polyunsaturated fat 0.074g 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
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%

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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. 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.