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  6. Dried fruit vs. Scallion

Dried fruit vs. Scallion — In-Depth Nutrition Comparison

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Summary of differences between dried fruit and scallion

  • Dried fruit has more vitamin A, copper, potassium, vitamin E, fiber, iron, and vitamin B3, while scallion has more vitamin K, vitamin C, and folate.
  • Scallion covers your daily need for vitamin K, 170% more than dried fruit.
  • Dried fruit contains 8 times more vitamin E than scallion. While dried fruit contains 4.33mg of vitamin E, scallion contains only 0.55mg.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Dried fruit vs Scallion 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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +321%
Contains more IronIron +79.7%
Contains more CopperCopper +313.3%
Contains more PhosphorusPhosphorus +91.9%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +46.9%
Contains more SeleniumSelenium +266.7%
Contains more CalciumCalcium +30.9%
~equal in Zinc ~0.39mg

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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin AVitamin A +260%
Contains more Vitamin EVitamin E +687.3%
Contains more Vitamin B3Vitamin B3 +393.1%
Contains more Vitamin B5Vitamin B5 +588%
Contains more Vitamin B6Vitamin B6 +134.4%
Contains more CholineCholine +143.9%
Contains more Vitamin CVitamin C +1780%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin KVitamin K +6577.4%
Contains more FolateFolate +540%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.08mg
~equal in Vitamin B12 ~0µg

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
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +85.2%
Contains more FatsFats +168.4%
Contains more CarbsCarbs +753.4%
Contains more OtherOther +217.3%
Contains more WaterWater +190.8%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -46.9%
Contains more Mono. FatMonounsaturated fat +174.1%
~equal in Polyunsaturated fat ~0.074g

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 Scallion
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Scallion DV% diff.
Vitamin K 3.1µg 207µg 170%
Copper 0.343mg 0.083mg 29%
Potassium 1162mg 276mg 26%
Vitamin E 4.33mg 0.55mg 25%
Vitamin C 1mg 18.8mg 20%
Fiber 7.3g 2.6g 19%
Carbs 62.64g 7.34g 18%
Fructose 12.47g 16%
Iron 2.66mg 1.48mg 15%
Folate 10µg 64µg 14%
Vitamin A 180µg 50µg 14%
Vitamin B3 2.589mg 0.525mg 13%
Calories 241kcal 32kcal 10%
Vitamin B5 0.516mg 0.075mg 9%
Vitamin B6 0.143mg 0.061mg 6%
Phosphorus 71mg 37mg 5%
Vitamin B1 0.015mg 0.055mg 3%
Magnesium 32mg 20mg 3%
Manganese 0.235mg 0.16mg 3%
Selenium 2.2µg 0.6µg 3%
Protein 3.39g 1.83g 3%
Calcium 55mg 72mg 2%
Choline 13.9mg 5.7mg 1%
Fats 0.51g 0.19g 0%
Net carbs 55.34g 4.74g N/A
Sugar 53.44g 2.33g N/A
Zinc 0.39mg 0.39mg 0%
Starch 0.35g 0%
Sodium 10mg 16mg 0%
Vitamin B2 0.074mg 0.08mg 0%
Saturated fat 0.017g 0.032g 0%
Monounsaturated fat 0.074g 0.027g 0%
Polyunsaturated fat 0.074g 0.074g 0%
Tryptophan 0.016mg 0.02mg 0%
Threonine 0.073mg 0.072mg 0%
Isoleucine 0.063mg 0.077mg 0%
Leucine 0.105mg 0.109mg 0%
Lysine 0.083mg 0.091mg 0%
Methionine 0.015mg 0.02mg 0%
Phenylalanine 0.062mg 0.059mg 0%
Valine 0.078mg 0.081mg 0%
Histidine 0.047mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Scallion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Dried fruit
55%
Scallion
Minerals Daily Need Coverage Score
44%
Dried fruit
20%
Scallion

Comparison summary

Which food is lower in Sugar?
Scallion
Scallion is lower in Sugar (difference - 51.11g)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $1.8)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.015g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.