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  6. Dried fruit vs. Oat

Dried fruit vs. Oat — In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Oat

  • Dried fruit has more Potassium, and Vitamin A RAE, however, Oat is richer in Manganese, Phosphorus, Vitamin B1, Magnesium, Zinc, Copper, Iron, and Vitamin B5.
  • Oat covers your daily Manganese needs 204% more than Dried fruit.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Oats.

Infographic

Dried fruit vs Oat 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.
Dried fruit
Dried fruit
3
:
7
Oat
Oat
Contains more Potassium +170.9%
Contains more Iron +77.4%
Contains more Magnesium +453.1%
Contains more Phosphorus +636.6%
Contains less Sodium -80%
Contains more Zinc +917.9%
Contains more Copper +82.5%
Contains more Manganese +1991.9%
Equal in Calcium - 54
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Potassium +170.9%
Contains more Iron +77.4%
Contains more Magnesium +453.1%
Contains more Phosphorus +636.6%
Contains less Sodium -80%
Contains more Zinc +917.9%
Contains more Copper +82.5%
Contains more Manganese +1991.9%
Equal in Calcium - 54

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.
Dried fruit
Dried fruit
6
:
4
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +169.4%
Contains more Vitamin B6 +20.2%
Contains more Vitamin B1 +4986.7%
Contains more Vitamin B2 +87.8%
Contains more Vitamin B5 +161.4%
Contains more Folate +460%
Dried fruit
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%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +169.4%
Contains more Vitamin B6 +20.2%
Contains more Vitamin B1 +4986.7%
Contains more Vitamin B2 +87.8%
Contains more Vitamin B5 +161.4%
Contains more Folate +460%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
3
Oat
Oat
Contains more Water +275.8%
Contains more Other +49.4%
Contains more Protein +398.2%
Contains more Fats +1252.9%
Equal in Carbs - 66.27
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Water +275.8%
Contains more Other +49.4%
Contains more Protein +398.2%
Contains more Fats +1252.9%
Equal in Carbs - 66.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Oat
Oat
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +2843.2%
Contains more Polyunsaturated fat +3325.7%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +2843.2%
Contains more Polyunsaturated fat +3325.7%

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 Oat
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Oat Opinion
Net carbs 55.34g 55.67g Oat
Protein 3.39g 16.89g Oat
Fats 0.51g 6.9g Oat
Carbs 62.64g 66.27g Oat
Calories 241kcal 389kcal Oat
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Oat
Fiber 7.3g 10.6g Oat
Calcium 55mg 54mg Dried fruit
Iron 2.66mg 4.72mg Oat
Magnesium 32mg 177mg Oat
Phosphorus 71mg 523mg Oat
Potassium 1162mg 429mg Dried fruit
Sodium 10mg 2mg Oat
Zinc 0.39mg 3.97mg Oat
Copper 0.343mg 0.626mg Oat
Manganese 0.235mg 4.916mg Oat
Selenium 2.2µg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 1mg 0mg Dried fruit
Vitamin B1 0.015mg 0.763mg Oat
Vitamin B2 0.074mg 0.139mg Oat
Vitamin B3 2.589mg 0.961mg Dried fruit
Vitamin B5 0.516mg 1.349mg Oat
Vitamin B6 0.143mg 0.119mg Dried fruit
Folate 10µg 56µg Oat
Vitamin K 3.1µg Dried fruit
Tryptophan 0.016mg 0.234mg Oat
Threonine 0.073mg 0.575mg Oat
Isoleucine 0.063mg 0.694mg Oat
Leucine 0.105mg 1.284mg Oat
Lysine 0.083mg 0.701mg Oat
Methionine 0.015mg 0.312mg Oat
Phenylalanine 0.062mg 0.895mg Oat
Valine 0.078mg 0.937mg Oat
Histidine 0.047mg 0.405mg Oat
Saturated Fat 0.017g 1.217g Dried fruit
Monounsaturated Fat 0.074g 2.178g Oat
Polyunsaturated fat 0.074g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Dried fruit
33%
Oat
Minerals Daily Need Coverage Score
44%
Dried fruit
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 8mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 1.2g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.