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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
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
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%

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
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Dried fruit Orange Opinion
Calories 241kcal 47kcal Dried fruit
Protein 3.39g 0.94g Dried fruit
Fats 0.51g 0.12g Dried fruit
Vitamin C 1mg 53.2mg Orange
Net carbs 55.34g 9.35g Dried fruit
Carbs 62.64g 11.75g Dried fruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.66mg 0.1mg Dried fruit
Calcium 55mg 40mg Dried fruit
Potassium 1162mg 181mg Dried fruit
Magnesium 32mg 10mg Dried fruit
Sugar 53.44g 9.35g Orange
Fiber 7.3g 2.4g Dried fruit
Copper 0.343mg 0.045mg Dried fruit
Zinc 0.39mg 0.07mg Dried fruit
Starch 0.35g g Dried fruit
Phosphorus 71mg 14mg Dried fruit
Sodium 10mg 0mg Orange
Vitamin A 3604IU 225IU Dried fruit
Vitamin E 4.33mg 0.18mg Dried fruit
Vitamin D 0µg 0µg
Vitamin B1 0.015mg 0.087mg Orange
Vitamin B2 0.074mg 0.04mg Dried fruit
Vitamin B3 2.589mg 0.282mg Dried fruit
Vitamin B5 0.516mg 0.25mg Dried fruit
Vitamin B6 0.143mg 0.06mg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 0µg Dried fruit
Folate 10µg 30µg Orange
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.015g Orange
Monounsaturated Fat 0.074g 0.023g Dried fruit
Polyunsaturated fat 0.074g 0.025g Dried fruit
Tryptophan 0.016mg 0.009mg Dried fruit
Threonine 0.073mg 0.015mg Dried fruit
Isoleucine 0.063mg 0.025mg Dried fruit
Leucine 0.105mg 0.023mg Dried fruit
Lysine 0.083mg 0.047mg Dried fruit
Methionine 0.015mg 0.02mg Orange
Phenylalanine 0.062mg 0.031mg Dried fruit
Valine 0.078mg 0.04mg Dried fruit
Histidine 0.047mg 0.018mg Dried fruit
Fructose 12.47g g Dried fruit

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (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)

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 - 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.