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  6. Dried fruit vs. Mixed nuts

Dried fruit vs. Mixed nuts — In-Depth Nutrition Comparison

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How are dried fruit and mixed nuts different?

  • Dried fruit is higher in vitamin A; however, mixed nuts are richer in manganese, copper, selenium, phosphorus, magnesium, vitamin B3, zinc, and vitamin E.
  • Daily need coverage for manganese for mixed nuts is 78% higher.
  • Dried fruit contains 1201 times more vitamin A than mixed nuts. While dried fruit contains 3604IU of vitamin A, mixed nuts contain only 3IU.
  • Dried fruit has less saturated fat.

Apricots, dried, sulfured, uncooked and Nuts, mixed nuts, oil roasted, with peanuts, without salt added are the varieties used in this article.

Infographic

Dried fruit vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more PotassiumPotassium +83.9%
Contains more MagnesiumMagnesium +615.6%
Contains more CalciumCalcium +112.7%
Contains more CopperCopper +164.4%
Contains more ZincZinc +761.5%
Contains more PhosphorusPhosphorus +542.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +768.1%
Contains more SeleniumSelenium +1440.9%
~equal in Iron ~2.61mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +80.6%
Contains more Vitamin B1Vitamin B1 +1160%
Contains more Vitamin B2Vitamin B2 +164.9%
Contains more Vitamin B3Vitamin B3 +197.8%
Contains more Vitamin B5Vitamin B5 +120.9%
Contains more Vitamin B6Vitamin B6 +146.2%
Contains more Vitamin KVitamin K +83.9%
Contains more FolateFolate +730%
Contains more CholineCholine +274.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Mixed nuts DV% diff.
Polyunsaturated fat 0.074g 14.612g 97%
Fats 0.51g 53.95g 82%
Manganese 0.235mg 2.04mg 78%
Monounsaturated fat 0.074g 28.488g 71%
Copper 0.343mg 0.907mg 63%
Selenium 2.2µg 33.9µg 58%
Phosphorus 71mg 456mg 55%
Magnesium 32mg 229mg 47%
Saturated fat 0.017g 8.711g 40%
Protein 3.39g 20.04g 33%
Vitamin B3 2.589mg 7.709mg 32%
Zinc 0.39mg 3.36mg 27%
Vitamin E 4.33mg 7.82mg 23%
Vitamin A 180µg 0µg 20%
Folate 10µg 83µg 18%
Calories 241kcal 607kcal 18%
Potassium 1162mg 632mg 16%
Vitamin B6 0.143mg 0.352mg 16%
Fructose 12.47g 0g 16%
Vitamin B1 0.015mg 0.189mg 15%
Carbs 62.64g 21.05g 14%
Vitamin B5 0.516mg 1.14mg 12%
Vitamin B2 0.074mg 0.196mg 9%
Choline 13.9mg 52mg 7%
Calcium 55mg 117mg 6%
Vitamin K 3.1µg 5.7µg 2%
Starch 0.35g 4.2g 2%
Vitamin C 1mg 0.5mg 1%
Fiber 7.3g 7g 1%
Iron 2.66mg 2.61mg 1%
Net carbs 55.34g 14.05g N/A
Sugar 53.44g 4.15g N/A
Sodium 10mg 5mg 0%
Trans fat 0.055g N/A
Tryptophan 0.016mg 0.22mg 0%
Threonine 0.073mg 0.703mg 0%
Isoleucine 0.063mg 0.826mg 0%
Leucine 0.105mg 1.656mg 0%
Lysine 0.083mg 0.782mg 0%
Methionine 0.015mg 0.283mg 0%
Phenylalanine 0.062mg 1.182mg 0%
Valine 0.078mg 1.001mg 0%
Histidine 0.047mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +197.6%
Contains more WaterWater +1385.1%
Contains more ProteinProtein +491.2%
Contains more FatsFats +10478.4%
Contains more OtherOther +12.1%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +38397.3%
Contains more Poly. FatPolyunsaturated fat +19645.9%

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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +90.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +1100%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.