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Dried fruit vs Orange - In-Depth Nutrition Comparison

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Important differences between Dried fruit and Orange

  • Dried fruit has more Copper, Iron, Potassium, Vitamin E , Fiber, Vitamin A, Vitamin B3, Manganese and Phosphorus, however Orange is richer in Vitamin C.
  • Orange's daily need coverage for Vitamin C is 58% more.
  • Dried fruit contains 27 times more Iron than Orange. Dried fruit contains 2.66mg of Iron, while Orange contains 0.1mg.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Oranges, raw, all commercial varieties.

Infographic

Dried fruit vs Orange infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Dried fruit
Dried fruit
7
:
1
Orange
Orange
Contains more Iron +2560%
Contains more Calcium +37.5%
Contains more Potassium +542%
Contains more Magnesium +220%
Contains more Copper +662.2%
Contains more Zinc +457.1%
Contains more Phosphorus +407.1%
Contains less Sodium -100%
Dried fruit
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Orange
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Contains more Iron +2560%
Contains more Calcium +37.5%
Contains more Potassium +542%
Contains more Magnesium +220%
Contains more Copper +662.2%
Contains more Zinc +457.1%
Contains more Phosphorus +407.1%
Contains less Sodium -100%

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
Dried fruit
Dried fruit
7
:
3
Orange
Orange
Contains more Vitamin A +1501.8%
Contains more Vitamin E +2305.6%
Contains more Vitamin B2 +85%
Contains more Vitamin B3 +818.1%
Contains more Vitamin B5 +106.4%
Contains more Vitamin B6 +138.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +5220%
Contains more Vitamin B1 +480%
Contains more Folate +200%
Dried fruit
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Orange
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Contains more Vitamin A +1501.8%
Contains more Vitamin E +2305.6%
Contains more Vitamin B2 +85%
Contains more Vitamin B3 +818.1%
Contains more Vitamin B5 +106.4%
Contains more Vitamin B6 +138.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +5220%
Contains more Vitamin B1 +480%
Contains more Folate +200%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
38
Dried fruit
24
Orange
Mineral Summary Score
50
Dried fruit
8
Orange

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 the food
Protein
20%
Dried fruit
6%
Orange
Carbohydrates
63%
Dried fruit
12%
Orange
Fats
2%
Dried fruit
1%
Orange

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Orange
Orange contains less Sugars (difference - 44.09g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 14)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dried fruit Orange Opinion
Calories 241 47 Dried fruit
Protein 3.39 0.94 Dried fruit
Fats 0.51 0.12 Dried fruit
Vitamin C 1 53.2 Orange
Carbs 62.64 11.75 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 0.1 Dried fruit
Calcium 55 40 Dried fruit
Potassium 1162 181 Dried fruit
Magnesium 32 10 Dried fruit
Sugars 53.44 9.35 Orange
Fiber 7.3 2.4 Dried fruit
Copper 0.343 0.045 Dried fruit
Zinc 0.39 0.07 Dried fruit
Starch 0.35 Dried fruit
Phosphorus 71 14 Dried fruit
Sodium 10 0 Orange
Vitamin A 3604 225 Dried fruit
Vitamin E 4.33 0.18 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.087 Orange
Vitamin B2 0.074 0.04 Dried fruit
Vitamin B3 2.589 0.282 Dried fruit
Vitamin B5 0.516 0.25 Dried fruit
Vitamin B6 0.143 0.06 Dried fruit
Vitamin B12 0 0
Vitamin K 3.1 0 Dried fruit
Folate 10 30 Orange
Trans Fat 0 Dried fruit
Saturated Fat 0.017 0.015 Orange
Monounsaturated Fat 0.074 0.023 Dried fruit
Polyunsaturated fat 0.074 0.025 Dried fruit
Tryptophan 0.016 0.009 Dried fruit
Threonine 0.073 0.015 Dried fruit
Isoleucine 0.063 0.025 Dried fruit
Leucine 0.105 0.023 Dried fruit
Lysine 0.083 0.047 Dried fruit
Methionine 0.015 0.02 Orange
Phenylalanine 0.062 0.031 Dried fruit
Valine 0.078 0.04 Dried fruit
Histidine 0.047 0.018 Dried fruit
Fructose 12.47 Dried fruit

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 of 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.