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  6. Dried fruit vs. Marshmallow

Dried fruit vs. Marshmallow — In-Depth Nutrition Comparison

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How are dried fruit and marshmallow different?

  • Dried fruit is higher than marshmallow in vitamin A, potassium, iron, vitamin E, fiber, copper, vitamin B3, vitamin B6, vitamin B5, and manganese.
  • Dried fruit covers your daily need for vitamin A, 72% more than marshmallow.
  • Marshmallow has a higher glycemic index (62) than dried fruit (31).

Apricots, dried, sulfured, uncooked and Candies, marshmallows types were used in this article.

Infographic

Dried fruit vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +23140%
Contains more IronIron +1056.5%
Contains more CopperCopper +253.6%
Contains more ZincZinc +875%
Contains more PhosphorusPhosphorus +787.5%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +2837.5%
Contains more SeleniumSelenium +29.4%

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% 60% 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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +7300%
Contains more Vitamin B3Vitamin B3 +3219.2%
Contains more Vitamin B5Vitamin B5 +10220%
Contains more Vitamin B6Vitamin B6 +4666.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +900%
Contains more CholineCholine +13800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Marshmallow DV% diff.
Potassium 1162mg 5mg 34%
Iron 2.66mg 0.23mg 30%
Fiber 7.3g 0.1g 29%
Vitamin E 4.33mg 0mg 29%
Copper 0.343mg 0.097mg 27%
Vitamin A 180µg 0µg 20%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.078mg 16%
Vitamin B6 0.143mg 0.003mg 11%
Vitamin B5 0.516mg 0.005mg 10%
Manganese 0.235mg 0.008mg 10%
Phosphorus 71mg 8mg 9%
Magnesium 32mg 2mg 7%
Carbs 62.64g 81.3g 6%
Vitamin B2 0.074mg 0.001mg 6%
Calcium 55mg 3mg 5%
Calories 241kcal 318kcal 4%
Sodium 10mg 80mg 3%
Vitamin K 3.1µg 0µg 3%
Zinc 0.39mg 0.04mg 3%
Choline 13.9mg 0.1mg 3%
Protein 3.39g 1.8g 3%
Folate 10µg 1µg 2%
Vitamin B1 0.015mg 0.001mg 1%
Vitamin C 1mg 0mg 1%
Selenium 2.2µg 1.7µg 1%
Fats 0.51g 0.2g 0%
Net carbs 55.34g 81.2g N/A
Sugar 53.44g 57.56g N/A
Starch 0.35g 0%
Saturated fat 0.017g 0.056g 0%
Monounsaturated fat 0.074g 0.08g 0%
Polyunsaturated fat 0.074g 0.047g 0%
Tryptophan 0.016mg 0mg 0%
Threonine 0.073mg 0.035mg 0%
Isoleucine 0.063mg 0.028mg 0%
Leucine 0.105mg 0.066mg 0%
Lysine 0.083mg 0.077mg 0%
Methionine 0.015mg 0.015mg 0%
Phenylalanine 0.062mg 0.042mg 0%
Valine 0.078mg 0.05mg 0%
Histidine 0.047mg 0.017mg 0%

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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +88.3%
Contains more FatsFats +155%
Contains more WaterWater +88.4%
Contains more OtherOther +756.7%
Contains more CarbsCarbs +29.8%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -69.6%
Contains more Poly. FatPolyunsaturated fat +57.4%
~equal in Monounsaturated fat ~0.08g

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.