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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
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
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
30%
Minerals Daily Need Coverage Score
44%
154%
Comparison summary
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 8mg)
Which food is cheaper?
Oats is cheaper (difference - $1.4)
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 1.2g)
Which food is lower in glycemic index?
Dried fruit is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.