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Dried fruit vs Mandarin orange - In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Mandarin orange

  • Dried fruit has more Copper, Iron, Potassium, Vitamin E , Fiber, Vitamin A RAE, Vitamin B3, Manganese, and Phosphorus, however Mandarin orange is richer in Vitamin C.
  • Dried fruit covers your daily Copper needs 33% more than Mandarin orange.
  • Mandarin orange has 22 times less Vitamin E than Dried fruit. Dried fruit has 4.33mg of Vitamin E , while Mandarin orange has 0.2mg.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Tangerines, (mandarin oranges), raw.

Infographic

Dried fruit vs Mandarin orange 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 +48.6%
Contains more Iron +1673.3%
Contains more Magnesium +166.7%
Contains more Phosphorus +255%
Contains more Potassium +600%
Contains more Zinc +457.1%
Contains more Copper +716.7%
Contains less Sodium -80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 6% 9% 9% 15% 1% 2% 14%
Contains more Calcium +48.6%
Contains more Iron +1673.3%
Contains more Magnesium +166.7%
Contains more Phosphorus +255%
Contains more Potassium +600%
Contains more Zinc +457.1%
Contains more Copper +716.7%
Contains less Sodium -80%

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
:
Contains more Vitamin A +429.2%
Contains more Vitamin E +2065%
Contains more Vitamin B2 +105.6%
Contains more Vitamin B3 +588.6%
Contains more Vitamin B5 +138.9%
Contains more Vitamin B6 +83.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +2570%
Contains more Vitamin B1 +286.7%
Contains more Folate +60%
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 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Contains more Vitamin A +429.2%
Contains more Vitamin E +2065%
Contains more Vitamin B2 +105.6%
Contains more Vitamin B3 +588.6%
Contains more Vitamin B5 +138.9%
Contains more Vitamin B6 +83.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +2570%
Contains more Vitamin B1 +286.7%
Contains more Folate +60%

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 Mandarin orange
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Mandarin orange Opinion
Net carbs 55.34g 11.54g Dried fruit
Protein 3.39g 0.81g Dried fruit
Fats 0.51g 0.31g Dried fruit
Carbs 62.64g 13.34g Dried fruit
Calories 241kcal 53kcal Dried fruit
Starch 0.35g 0g Dried fruit
Fructose 12.47g 2.4g Dried fruit
Sugar 53.44g 10.58g Mandarin orange
Fiber 7.3g 1.8g Dried fruit
Calcium 55mg 37mg Dried fruit
Iron 2.66mg 0.15mg Dried fruit
Magnesium 32mg 12mg Dried fruit
Phosphorus 71mg 20mg Dried fruit
Potassium 1162mg 166mg Dried fruit
Sodium 10mg 2mg Mandarin orange
Zinc 0.39mg 0.07mg Dried fruit
Copper 0.343mg 0.042mg Dried fruit
Vitamin A 3604IU 681IU Dried fruit
Vitamin E 4.33mg 0.2mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 26.7mg Mandarin orange
Vitamin B1 0.015mg 0.058mg Mandarin orange
Vitamin B2 0.074mg 0.036mg Dried fruit
Vitamin B3 2.589mg 0.376mg Dried fruit
Vitamin B5 0.516mg 0.216mg Dried fruit
Vitamin B6 0.143mg 0.078mg Dried fruit
Folate 10µg 16µg Mandarin orange
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 0µg Dried fruit
Tryptophan 0.016mg 0.002mg Dried fruit
Threonine 0.073mg 0.016mg Dried fruit
Isoleucine 0.063mg 0.017mg Dried fruit
Leucine 0.105mg 0.028mg Dried fruit
Lysine 0.083mg 0.032mg Dried fruit
Methionine 0.015mg 0.002mg Dried fruit
Phenylalanine 0.062mg 0.018mg Dried fruit
Valine 0.078mg 0.021mg Dried fruit
Histidine 0.047mg 0.011mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.039g Dried fruit
Monounsaturated Fat 0.074g 0.06g Dried fruit
Polyunsaturated fat 0.074g 0.065g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Mandarin orange
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
17
Mandarin orange
Mineral Summary Score
50
Dried fruit
8
Mandarin orange

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
5%
Mandarin orange
Carbohydrates
63%
Dried fruit
13%
Mandarin orange
Fats
2%
Dried fruit
1%
Mandarin orange

Comparison summary

Which food is lower in Sugar?
Mandarin orange
Mandarin orange is lower in Sugar (difference - 42.86g)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 8mg)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 16)
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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.