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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 Copper, Iron, Potassium, Vitamin A RAE, 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 RAE than Jujube. Dried fruit contains 180µg of Vitamin A RAE, while Jujube contains 2µg.

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

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +161.9%
Contains more Iron +454.2%
Contains more Magnesium +220%
Contains more Phosphorus +208.7%
Contains more Potassium +364.8%
Contains more Zinc +680%
Contains more Copper +369.9%
Contains less Sodium -70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 18% 8% 10% 23% 1% 2% 25%
Contains more Calcium +161.9%
Contains more Iron +454.2%
Contains more Magnesium +220%
Contains more Phosphorus +208.7%
Contains more Potassium +364.8%
Contains more Zinc +680%
Contains more Copper +369.9%
Contains less Sodium -70%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Jujube
Contains more Vitamin A +8910%
Contains more Vitamin B2 +85%
Contains more Vitamin B3 +187.7%
Contains more Vitamin B6 +76.5%
Contains more Vitamin C +6800%
Contains more Vitamin B1 +33.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 230% 5% 10% 17% 0% 19% 0% 0% 0%
Contains more Vitamin A +8910%
Contains more Vitamin B2 +85%
Contains more Vitamin B3 +187.7%
Contains more Vitamin B6 +76.5%
Contains more Vitamin C +6800%
Contains more Vitamin B1 +33.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 55.34g 20.23g Dried fruit
Protein 3.39g 1.2g Dried fruit
Fats 0.51g 0.2g Dried fruit
Carbs 62.64g 20.23g Dried fruit
Calories 241kcal 79kcal Dried fruit
Starch 0.35g g Dried fruit
Fructose 12.47g g Dried fruit
Sugar 53.44g g Jujube
Fiber 7.3g g Dried fruit
Calcium 55mg 21mg Dried fruit
Iron 2.66mg 0.48mg Dried fruit
Magnesium 32mg 10mg Dried fruit
Phosphorus 71mg 23mg Dried fruit
Potassium 1162mg 250mg Dried fruit
Sodium 10mg 3mg Jujube
Zinc 0.39mg 0.05mg Dried fruit
Copper 0.343mg 0.073mg Dried fruit
Vitamin A 3604IU 40IU Dried fruit
Vitamin E 4.33mg mg Dried fruit
Vitamin D 0IU IU Dried fruit
Vitamin D 0µg µg Dried fruit
Vitamin C 1mg 69mg Jujube
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 mg Dried fruit
Vitamin B6 0.143mg 0.081mg Dried fruit
Folate 10µg µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg µg Dried fruit
Tryptophan 0.016mg mg Dried fruit
Threonine 0.073mg mg Dried fruit
Isoleucine 0.063mg mg Dried fruit
Leucine 0.105mg mg Dried fruit
Lysine 0.083mg mg Dried fruit
Methionine 0.015mg mg Dried fruit
Phenylalanine 0.062mg mg Dried fruit
Valine 0.078mg mg Dried fruit
Histidine 0.047mg mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g g Jujube
Monounsaturated Fat 0.074g g Dried fruit
Polyunsaturated fat 0.074g g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Jujube
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Dried fruit
24
Jujube
Mineral Summary Score
50
Dried fruit
11
Jujube

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Dried fruit
7%
Jujube
Carbohydrates
63%
Dried fruit
20%
Jujube
Fats
2%
Dried fruit
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.