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  6. Dried fruit vs. Corn

Dried fruit vs. Corn — In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Corn

  • Dried fruit has more Copper, Vitamin E , Potassium, Iron, Fiber, Vitamin A RAE, Vitamin B3, and Calcium, however, Corn is richer in Vitamin B1, and Vitamin B5.
  • Dried fruit covers your daily Copper needs 33% more than Corn.
  • Corn has 48 times less Vitamin E than Dried fruit. Dried fruit has 4.33mg of Vitamin E , while Corn has 0.09mg.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Dried fruit vs Corn 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.
Dried fruit
Dried fruit
7
:
3
Corn
Corn
Contains more Calcium +1733.3%
Contains more Iron +491.1%
Contains more Magnesium +23.1%
Contains more Potassium +433%
Contains more Copper +600%
Contains more Manganese +40.7%
Contains more Selenium +1000%
Contains less Sodium -90%
Contains more Zinc +59%
Equal in Phosphorus - 77
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +1733.3%
Contains more Iron +491.1%
Contains more Magnesium +23.1%
Contains more Potassium +433%
Contains more Copper +600%
Contains more Manganese +40.7%
Contains more Selenium +1000%
Contains less Sodium -90%
Contains more Zinc +59%
Equal in Phosphorus - 77

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.
Dried fruit
Dried fruit
6
:
4
Corn
Corn
Contains more Vitamin A +1270.3%
Contains more Vitamin E +4711.1%
Contains more Vitamin B2 +29.8%
Contains more Vitamin B3 +53.8%
Contains more Vitamin K +675%
Contains more Vitamin C +450%
Contains more Vitamin B1 +520%
Contains more Vitamin B5 +53.5%
Contains more Folate +130%
Equal in Vitamin B6 - 0.139
Dried fruit
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%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin A +1270.3%
Contains more Vitamin E +4711.1%
Contains more Vitamin B2 +29.8%
Contains more Vitamin B3 +53.8%
Contains more Vitamin K +675%
Contains more Vitamin C +450%
Contains more Vitamin B1 +520%
Contains more Vitamin B5 +53.5%
Contains more Folate +130%
Equal in Vitamin B6 - 0.139

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
3
Corn
Corn
Contains more Carbs +198.6%
Contains more Other +267.1%
Contains more Fats +194.1%
Contains more Water +137.6%
Equal in Protein - 3.41
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Carbs +198.6%
Contains more Other +267.1%
Contains more Fats +194.1%
Contains more Water +137.6%
Equal in Protein - 3.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Corn
Corn
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +405.4%
Contains more Polyunsaturated fat +714.9%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +405.4%
Contains more Polyunsaturated fat +714.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
2
Corn
Corn
Contains more Sucrose +188%
Contains more Glucose +3838.1%
Contains more Fructose +1478.5%
Contains more Starch +1948.6%
Contains more Maltose +∞%
Dried fruit
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Corn
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more Sucrose +188%
Contains more Glucose +3838.1%
Contains more Fructose +1478.5%
Contains more Starch +1948.6%
Contains more Maltose +∞%

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

All nutrients comparison - raw data values

Nutrient Dried fruit Corn Opinion
Net carbs 55.34g 18.58g Dried fruit
Protein 3.39g 3.41g Corn
Fats 0.51g 1.5g Corn
Carbs 62.64g 20.98g Dried fruit
Calories 241kcal 96kcal Dried fruit
Starch 0.35g 7.17g Corn
Fructose 12.47g 0.79g Dried fruit
Sugar 53.44g 4.54g Corn
Fiber 7.3g 2.4g Dried fruit
Calcium 55mg 3mg Dried fruit
Iron 2.66mg 0.45mg Dried fruit
Magnesium 32mg 26mg Dried fruit
Phosphorus 71mg 77mg Corn
Potassium 1162mg 218mg Dried fruit
Sodium 10mg 1mg Corn
Zinc 0.39mg 0.62mg Corn
Copper 0.343mg 0.049mg Dried fruit
Manganese 0.235mg 0.167mg Dried fruit
Selenium 2.2µg 0.2µg Dried fruit
Vitamin A 3604IU 263IU Dried fruit
Vitamin A RAE 180µg 13µg Dried fruit
Vitamin E 4.33mg 0.09mg Dried fruit
Vitamin C 1mg 5.5mg Corn
Vitamin B1 0.015mg 0.093mg Corn
Vitamin B2 0.074mg 0.057mg Dried fruit
Vitamin B3 2.589mg 1.683mg Dried fruit
Vitamin B5 0.516mg 0.792mg Corn
Vitamin B6 0.143mg 0.139mg Dried fruit
Folate 10µg 23µg Corn
Vitamin K 3.1µg 0.4µg Dried fruit
Tryptophan 0.016mg 0.023mg Corn
Threonine 0.073mg 0.133mg Corn
Isoleucine 0.063mg 0.133mg Corn
Leucine 0.105mg 0.358mg Corn
Lysine 0.083mg 0.141mg Corn
Methionine 0.015mg 0.069mg Corn
Phenylalanine 0.062mg 0.155mg Corn
Valine 0.078mg 0.191mg Corn
Histidine 0.047mg 0.091mg Corn
Saturated Fat 0.017g 0.197g Dried fruit
Monounsaturated Fat 0.074g 0.374g Corn
Polyunsaturated fat 0.074g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Dried fruit
17%
Corn
Minerals Daily Need Coverage Score
44%
Dried fruit
14%
Corn

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.18g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Corn
Corn is lower in Sugar (difference - 48.9g)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 9mg)
Which food is cheaper?
Corn
Corn is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.