Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dried fruit
  5. Compare
  6. Dried fruit vs. Bran raw

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

Compare

A recap on differences between dried fruit and bran raw

  • Dried fruit has more vitamin A and vitamin E; however, bran raw is higher in manganese, vitamin B1, phosphorus, selenium, magnesium, iron, fiber, and zinc.
  • Bran raw covers your daily manganese needs 235% more than dried fruit.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Oat bran, raw.

Infographic

Dried fruit vs Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more PotassiumPotassium +105.3%
Contains more MagnesiumMagnesium +634.4%
Contains more IronIron +103.4%
Contains more CopperCopper +17.5%
Contains more ZincZinc +697.4%
Contains more PhosphorusPhosphorus +933.8%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +2295.7%
Contains more SeleniumSelenium +1954.5%
~equal in Calcium ~58mg

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +328.7%
Contains more Vitamin B3Vitamin B3 +177.2%
Contains more Vitamin B1Vitamin B1 +7700%
Contains more Vitamin B2Vitamin B2 +197.3%
Contains more Vitamin B5Vitamin B5 +189.5%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more FolateFolate +420%
Contains more CholineCholine +131.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.2µg

All nutrients comparison - raw data values

Nutrient Dried fruit Bran raw DV% diff.
Manganese 0.235mg 5.63mg 235%
Vitamin B1 0.015mg 1.17mg 96%
Phosphorus 71mg 734mg 95%
Selenium 2.2µg 45.2µg 78%
Magnesium 32mg 235mg 48%
Iron 2.66mg 5.41mg 34%
Fiber 7.3g 15.4g 32%
Protein 3.39g 17.3g 28%
Zinc 0.39mg 3.11mg 25%
Vitamin E 4.33mg 1.01mg 22%
Vitamin B5 0.516mg 1.494mg 20%
Vitamin A 180µg 0µg 20%
Polyunsaturated fat 0.074g 2.766g 18%
Potassium 1162mg 566mg 18%
Fructose 12.47g 16%
Folate 10µg 52µg 11%
Vitamin B2 0.074mg 0.22mg 11%
Fats 0.51g 7.03g 10%
Vitamin B3 2.589mg 0.934mg 10%
Copper 0.343mg 0.403mg 7%
Monounsaturated fat 0.074g 2.376g 6%
Saturated fat 0.017g 1.328g 6%
Choline 13.9mg 32.2mg 3%
Vitamin B6 0.143mg 0.165mg 2%
Carbs 62.64g 66.22g 1%
Vitamin C 1mg 0mg 1%
Calories 241kcal 246kcal 0%
Net carbs 55.34g 50.82g N/A
Calcium 55mg 58mg 0%
Sugar 53.44g 1.45g N/A
Starch 0.35g 0%
Sodium 10mg 4mg 0%
Vitamin K 3.1µg 3.2µg 0%
Tryptophan 0.016mg 0.335mg 0%
Threonine 0.073mg 0.502mg 0%
Isoleucine 0.063mg 0.668mg 0%
Leucine 0.105mg 1.374mg 0%
Lysine 0.083mg 0.76mg 0%
Methionine 0.015mg 0.335mg 0%
Phenylalanine 0.062mg 0.908mg 0%
Valine 0.078mg 0.964mg 0%
Histidine 0.047mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +371.6%
Contains more ProteinProtein +410.3%
Contains more FatsFats +1278.4%
Contains more OtherOther +12.8%
~equal in Carbs ~66.22g

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +3110.8%
Contains more Poly. FatPolyunsaturated fat +3637.8%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.