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  6. Dried fruit vs. Oats

Dried fruit vs. Oats — In-Depth Nutrition Comparison

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Significant differences between dried fruit and oats

  • Dried fruit has more vitamin A and potassium; however, oats are richer in manganese, phosphorus, vitamin B1, magnesium, zinc, copper, iron, and vitamin B5.
  • Oats cover your daily manganese needs 204% more than dried fruit.
  • Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of dried fruit is 31.

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

Infographic

Dried fruit vs Oats 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%
Oats
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more PotassiumPotassium +170.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +453.1%
Contains more IronIron +77.4%
Contains more CopperCopper +82.5%
Contains more ZincZinc +917.9%
Contains more PhosphorusPhosphorus +636.6%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +1991.9%
~equal in Calcium ~54mg

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%
Oats
Oats
4
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% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +169.4%
Contains more Vitamin B6Vitamin B6 +20.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +4986.7%
Contains more Vitamin B2Vitamin B2 +87.8%
Contains more Vitamin B5Vitamin B5 +161.4%
Contains more FolateFolate +460%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Oats DV% diff.
Manganese 0.235mg 4.916mg 204%
Phosphorus 71mg 523mg 65%
Vitamin B1 0.015mg 0.763mg 62%
Magnesium 32mg 177mg 35%
Zinc 0.39mg 3.97mg 33%
Copper 0.343mg 0.626mg 31%
Vitamin E 4.33mg 29%
Protein 3.39g 16.89g 27%
Iron 2.66mg 4.72mg 26%
Potassium 1162mg 429mg 22%
Vitamin A 180µg 0µg 20%
Vitamin B5 0.516mg 1.349mg 17%
Polyunsaturated fat 0.074g 2.535g 16%
Fructose 12.47g 16%
Fiber 7.3g 10.6g 13%
Folate 10µg 56µg 12%
Fats 0.51g 6.9g 10%
Vitamin B3 2.589mg 0.961mg 10%
Calories 241kcal 389kcal 7%
Monounsaturated fat 0.074g 2.178g 5%
Saturated fat 0.017g 1.217g 5%
Vitamin B2 0.074mg 0.139mg 5%
Selenium 2.2µg 4%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Vitamin B6 0.143mg 0.119mg 2%
Vitamin C 1mg 0mg 1%
Carbs 62.64g 66.27g 1%
Net carbs 55.34g 55.67g N/A
Calcium 55mg 54mg 0%
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 10mg 2mg 0%
Tryptophan 0.016mg 0.234mg 0%
Threonine 0.073mg 0.575mg 0%
Isoleucine 0.063mg 0.694mg 0%
Leucine 0.105mg 1.284mg 0%
Lysine 0.083mg 0.701mg 0%
Methionine 0.015mg 0.312mg 0%
Phenylalanine 0.062mg 0.895mg 0%
Valine 0.078mg 0.937mg 0%
Histidine 0.047mg 0.405mg 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
Oats
Oats
3
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 WaterWater +275.8%
Contains more OtherOther +49.4%
Contains more ProteinProtein +398.2%
Contains more FatsFats +1252.9%
~equal in Carbs ~66.27g

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +2843.2%
Contains more Poly. FatPolyunsaturated fat +3325.7%

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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. Oats - 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.