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  6. Dried fruit vs. Mandarin orange

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, 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
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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +600%
Contains more IronIron +1673.3%
Contains more CopperCopper +716.7%
Contains more ZincZinc +457.1%
Contains more PhosphorusPhosphorus +255%
Contains more ManganeseManganese +502.6%
Contains more SeleniumSelenium +2100%
Contains less SodiumSodium -80%

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 89% 41% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin AVitamin A +429.2%
Contains more Vitamin EVitamin E +2065%
Contains more Vitamin B2Vitamin B2 +105.6%
Contains more Vitamin B3Vitamin B3 +588.6%
Contains more Vitamin B5Vitamin B5 +138.9%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +36.3%
Contains more Vitamin CVitamin C +2570%
Contains more Vitamin B1Vitamin B1 +286.7%
Contains more FolateFolate +60%
~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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +318.5%
Contains more FatsFats +64.5%
Contains more CarbsCarbs +369.6%
Contains more OtherOther +594.6%
Contains more WaterWater +175.7%

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
24% 37% 40%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains less Sat. FatSaturated Fat -56.4%
Contains more Mono. FatMonounsaturated Fat +23.3%
Contains more Poly. FatPolyunsaturated fat +13.8%

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
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +30.4%
Contains more GlucoseGlucose +1453.1%
Contains more FructoseFructose +419.6%
~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 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
Calories 241kcal 53kcal Dried fruit
Protein 3.39g 0.81g Dried fruit
Fats 0.51g 0.31g Dried fruit
Vitamin C 1mg 26.7mg Mandarin orange
Net carbs 55.34g 11.54g Dried fruit
Carbs 62.64g 13.34g Dried fruit
Magnesium 32mg 12mg Dried fruit
Calcium 55mg 37mg Dried fruit
Potassium 1162mg 166mg Dried fruit
Iron 2.66mg 0.15mg Dried fruit
Sugar 53.44g 10.58g Mandarin orange
Fiber 7.3g 1.8g Dried fruit
Copper 0.343mg 0.042mg Dried fruit
Zinc 0.39mg 0.07mg Dried fruit
Starch 0.35g 0g Dried fruit
Phosphorus 71mg 20mg Dried fruit
Sodium 10mg 2mg Mandarin orange
Vitamin A 3604IU 681IU Dried fruit
Vitamin A 180µg 34µg Dried fruit
Vitamin E 4.33mg 0.2mg Dried fruit
Manganese 0.235mg 0.039mg Dried fruit
Selenium 2.2µg 0.1µg Dried fruit
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
Vitamin K 3.1µg 0µg Dried fruit
Folate 10µg 16µg Mandarin orange
Choline 13.9mg 10.2mg 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
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
Fructose 12.47g 2.4g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Mandarin orange
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Dried fruit
16%
Mandarin orange
Minerals Daily Need Coverage Score
44%
Dried fruit
7%
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

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. 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.