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  6. Dried fruit vs. Corn raw

Dried fruit vs. Corn raw — In-Depth Nutrition Comparison

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How are Dried fruit and Corn raw different?

  • Dried fruit is higher in Copper, Vitamin E , Iron, Potassium, Fiber, Vitamin A RAE, and Calcium, however, Corn raw is richer in Vitamin B1, Folate, and Vitamin C.
  • Daily need coverage for Copper from Dried fruit is 32% higher.
  • Dried fruit contains 62 times more Vitamin E than Corn raw. While Dried fruit contains 4.33mg of Vitamin E , Corn raw contains only 0.07mg.

Apricots, dried, sulfured, uncooked and Corn, sweet, yellow, raw are the varieties used in this article.

Infographic

Dried fruit vs Corn raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +2650%
Contains more PotassiumPotassium +330.4%
Contains more IronIron +411.5%
Contains more CopperCopper +535.2%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +44.2%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +15.6%
Contains more ZincZinc +17.9%
Contains more PhosphorusPhosphorus +25.4%

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%
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 23% 11% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin AVitamin A +1827.3%
Contains more Vitamin E Vitamin E +6085.7%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B3Vitamin B3 +46.3%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more Vitamin KVitamin K +933.3%
Contains more Vitamin CVitamin C +580%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B5Vitamin B5 +39%
Contains more FolateFolate +320%
Contains more CholineCholine +65.5%
~equal in Vitamin D ~0µg
~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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more CarbsCarbs +235%
Contains more OtherOther +307.9%
Contains more FatsFats +164.7%
Contains more WaterWater +146.2%
~equal in Protein ~3.27g

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
26% 35% 39%
Saturated Fat: Sat. Fat 0.325 g
Monounsaturated Fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated Fat -94.8%
Contains more Mono. FatMonounsaturated Fat +483.8%
Contains more Poly. FatPolyunsaturated fat +558.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +786.5%
Contains more GlucoseGlucose +864.4%
Contains more FructoseFructose +542.8%
Contains more StarchStarch +1528.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Dried fruit Corn raw Opinion
Calories 241kcal 86kcal Dried fruit
Protein 3.39g 3.27g Dried fruit
Fats 0.51g 1.35g Corn raw
Vitamin C 1mg 6.8mg Corn raw
Net carbs 55.34g 16.7g Dried fruit
Carbs 62.64g 18.7g Dried fruit
Magnesium 32mg 37mg Corn raw
Calcium 55mg 2mg Dried fruit
Potassium 1162mg 270mg Dried fruit
Iron 2.66mg 0.52mg Dried fruit
Sugar 53.44g 6.26g Corn raw
Fiber 7.3g 2g Dried fruit
Copper 0.343mg 0.054mg Dried fruit
Zinc 0.39mg 0.46mg Corn raw
Starch 0.35g 5.7g Corn raw
Phosphorus 71mg 89mg Corn raw
Sodium 10mg 15mg Dried fruit
Vitamin A 3604IU 187IU Dried fruit
Vitamin A RAE 180µg 9µg Dried fruit
Vitamin E 4.33mg 0.07mg Dried fruit
Manganese 0.235mg 0.163mg Dried fruit
Selenium 2.2µg 0.6µg Dried fruit
Vitamin B1 0.015mg 0.155mg Corn raw
Vitamin B2 0.074mg 0.055mg Dried fruit
Vitamin B3 2.589mg 1.77mg Dried fruit
Vitamin B5 0.516mg 0.717mg Corn raw
Vitamin B6 0.143mg 0.093mg Dried fruit
Vitamin K 3.1µg 0.3µg Dried fruit
Folate 10µg 42µg Corn raw
Choline 13.9mg 23mg Corn raw
Saturated Fat 0.017g 0.325g Dried fruit
Monounsaturated Fat 0.074g 0.432g Corn raw
Polyunsaturated fat 0.074g 0.487g Corn raw
Tryptophan 0.016mg 0.023mg Corn raw
Threonine 0.073mg 0.129mg Corn raw
Isoleucine 0.063mg 0.129mg Corn raw
Leucine 0.105mg 0.348mg Corn raw
Lysine 0.083mg 0.137mg Corn raw
Methionine 0.015mg 0.067mg Corn raw
Phenylalanine 0.062mg 0.15mg Corn raw
Valine 0.078mg 0.185mg Corn raw
Histidine 0.047mg 0.089mg Corn raw
Fructose 12.47g 1.94g Dried fruit
Omega-3 - ALA 0.014g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Corn raw
Minerals Daily Need Coverage Score
44%
Dried fruit
17%
Corn raw

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.308g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 21)
Which food is lower in Sugar?
Corn raw
Corn raw is lower in Sugar (difference - 47.18g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.