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Dried fruit vs Orange juice - In-Depth Nutrition Comparison

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How are Dried fruit and Orange juice different?

  • Dried fruit is richer in Copper, Iron, Vitamin E , Fiber, Potassium, Vitamin A RAE, Vitamin B3, Manganese, and Vitamin B6, while Orange juice is higher in Vitamin C.
  • Orange juice covers your daily need of Vitamin C 54% more than Dried fruit.
  • Dried fruit contains 108 times more Vitamin E than Orange juice. Dried fruit contains 4.33mg of Vitamin E , while Orange juice contains 0.04mg.

Apricots, dried, sulfured, uncooked and Orange juice, raw types were used in this article.

Infographic

Dried fruit vs Orange juice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +400%
Contains more Iron +1230%
Contains more Magnesium +190.9%
Contains more Phosphorus +317.6%
Contains more Potassium +481%
Contains more Zinc +680%
Contains more Copper +679.5%
Contains less Sodium -90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Contains more Calcium +400%
Contains more Iron +1230%
Contains more Magnesium +190.9%
Contains more Phosphorus +317.6%
Contains more Potassium +481%
Contains more Zinc +680%
Contains more Copper +679.5%
Contains less Sodium -90%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +1702%
Contains more Vitamin E +10725%
Contains more Vitamin B2 +146.7%
Contains more Vitamin B3 +547.3%
Contains more Vitamin B5 +171.6%
Contains more Vitamin B6 +257.5%
Contains more Vitamin K +3000%
Contains more Vitamin C +4900%
Contains more Vitamin B1 +500%
Contains more Folate +200%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin A +1702%
Contains more Vitamin E +10725%
Contains more Vitamin B2 +146.7%
Contains more Vitamin B3 +547.3%
Contains more Vitamin B5 +171.6%
Contains more Vitamin B6 +257.5%
Contains more Vitamin K +3000%
Contains more Vitamin C +4900%
Contains more Vitamin B1 +500%
Contains more Folate +200%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Orange juice
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Orange juice Opinion
Net carbs 55.34g 10.2g Dried fruit
Protein 3.39g 0.7g Dried fruit
Fats 0.51g 0.2g Dried fruit
Carbs 62.64g 10.4g Dried fruit
Calories 241kcal 45kcal Dried fruit
Starch 0.35g g Dried fruit
Fructose 12.47g g Dried fruit
Sugar 53.44g 8.4g Orange juice
Fiber 7.3g 0.2g Dried fruit
Calcium 55mg 11mg Dried fruit
Iron 2.66mg 0.2mg Dried fruit
Magnesium 32mg 11mg Dried fruit
Phosphorus 71mg 17mg Dried fruit
Potassium 1162mg 200mg Dried fruit
Sodium 10mg 1mg Orange juice
Zinc 0.39mg 0.05mg Dried fruit
Copper 0.343mg 0.044mg Dried fruit
Vitamin A 3604IU 200IU Dried fruit
Vitamin E 4.33mg 0.04mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 50mg Orange juice
Vitamin B1 0.015mg 0.09mg Orange juice
Vitamin B2 0.074mg 0.03mg Dried fruit
Vitamin B3 2.589mg 0.4mg Dried fruit
Vitamin B5 0.516mg 0.19mg Dried fruit
Vitamin B6 0.143mg 0.04mg Dried fruit
Folate 10µg 30µg Orange juice
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 0.1µg Dried fruit
Tryptophan 0.016mg 0.002mg Dried fruit
Threonine 0.073mg 0.008mg Dried fruit
Isoleucine 0.063mg 0.008mg Dried fruit
Leucine 0.105mg 0.013mg Dried fruit
Lysine 0.083mg 0.009mg Dried fruit
Methionine 0.015mg 0.003mg Dried fruit
Phenylalanine 0.062mg 0.009mg Dried fruit
Valine 0.078mg 0.011mg Dried fruit
Histidine 0.047mg 0.003mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.024g Dried fruit
Monounsaturated Fat 0.074g 0.036g Dried fruit
Polyunsaturated fat 0.074g 0.04g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Dried fruit
22
Orange juice
Mineral Summary Score
50
Dried fruit
7
Orange juice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Dried fruit
4%
Orange juice
Carbohydrates
63%
Dried fruit
10%
Orange juice
Fats
2%
Dried fruit
1%
Orange juice

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 45.04g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 9mg)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.