Dried fruit vs. Orange — In-Depth Nutrition Comparison
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Important differences between dried fruit and oranges
- Dried fruit has more copper, iron, potassium, vitamin E, fiber, vitamin A, vitamin B3, manganese, and phosphorus; however, oranges are richer in vitamin C.
- Oranges' daily need coverage for vitamin C is 58% more.
- Dried fruit contains 27 times more iron than oranges. Dried fruit contains 2.66mg of iron, while oranges contain 0.1mg.
- Oranges have a higher glycemic index. The glycemic index of oranges is 45, while the glycemic index of dried fruit is 31.
The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Oranges, raw, all commercial varieties.
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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 MagnesiumMagnesium | +220% |
| Contains more CalciumCalcium | +37.5% |
| Contains more PotassiumPotassium | +542% |
| Contains more IronIron | +2560% |
| Contains more CopperCopper | +662.2% |
| Contains more ZincZinc | +457.1% |
| Contains more PhosphorusPhosphorus | +407.1% |
| Contains more ManganeseManganese | +840% |
| Contains more SeleniumSelenium | +340% |
| Contains less SodiumSodium | -100% |
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 AVitamin A | +1536.4% |
| Contains more Vitamin EVitamin E | +2305.6% |
| Contains more Vitamin B2Vitamin B2 | +85% |
| Contains more Vitamin B3Vitamin B3 | +818.1% |
| Contains more Vitamin B5Vitamin B5 | +106.4% |
| Contains more Vitamin B6Vitamin B6 | +138.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +65.5% |
| Contains more Vitamin CVitamin C | +5220% |
| Contains more Vitamin B1Vitamin B1 | +480% |
| Contains more FolateFolate | +200% |
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:
0.94 g
Fats:
0.12 g
Carbs:
11.75 g
Water:
86.75 g
Other:
0.44 g
| Contains more ProteinProtein | +260.6% |
| Contains more FatsFats | +325% |
| Contains more CarbsCarbs | +433.1% |
| Contains more OtherOther | +484.1% |
| Contains more WaterWater | +180.8% |
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
0.015 g
Monounsaturated fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
0.025 g
| Contains more Mono. FatMonounsaturated fat | +221.7% |
| Contains more Poly. FatPolyunsaturated fat | +196% |
| Contains less Sat. FatSaturated fat | -11.8% |
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 Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 1mg | 53.2mg | 58% |
| Copper | 0.343mg | 0.045mg | 33% |
| Iron | 2.66mg | 0.1mg | 32% |
| Potassium | 1162mg | 181mg | 29% |
| Vitamin E | 4.33mg | 0.18mg | 28% |
| Fiber | 7.3g | 2.4g | 20% |
| Vitamin A | 180µg | 11µg | 19% |
| Carbs | 62.64g | 11.75g | 17% |
| Fructose | 12.47g | 16% | |
| Vitamin B3 | 2.589mg | 0.282mg | 14% |
| Calories | 241kcal | 47kcal | 10% |
| Manganese | 0.235mg | 0.025mg | 9% |
| Phosphorus | 71mg | 14mg | 8% |
| Vitamin B1 | 0.015mg | 0.087mg | 6% |
| Vitamin B6 | 0.143mg | 0.06mg | 6% |
| Protein | 3.39g | 0.94g | 5% |
| Folate | 10µg | 30µg | 5% |
| Vitamin B5 | 0.516mg | 0.25mg | 5% |
| Magnesium | 32mg | 10mg | 5% |
| Vitamin B2 | 0.074mg | 0.04mg | 3% |
| Vitamin K | 3.1µg | 0µg | 3% |
| Selenium | 2.2µg | 0.5µg | 3% |
| Zinc | 0.39mg | 0.07mg | 3% |
| Calcium | 55mg | 40mg | 2% |
| Fats | 0.51g | 0.12g | 1% |
| Choline | 13.9mg | 8.4mg | 1% |
| Net carbs | 55.34g | 9.35g | N/A |
| Sugar | 53.44g | 9.35g | N/A |
| Starch | 0.35g | 0% | |
| Sodium | 10mg | 0mg | 0% |
| Saturated fat | 0.017g | 0.015g | 0% |
| Monounsaturated fat | 0.074g | 0.023g | 0% |
| Polyunsaturated fat | 0.074g | 0.025g | 0% |
| Tryptophan | 0.016mg | 0.009mg | 0% |
| Threonine | 0.073mg | 0.015mg | 0% |
| Isoleucine | 0.063mg | 0.025mg | 0% |
| Leucine | 0.105mg | 0.023mg | 0% |
| Lysine | 0.083mg | 0.047mg | 0% |
| Methionine | 0.015mg | 0.02mg | 0% |
| Phenylalanine | 0.062mg | 0.031mg | 0% |
| Valine | 0.078mg | 0.04mg | 0% |
| Histidine | 0.047mg | 0.018mg | 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%
21%
Minerals Daily Need Coverage Score
44%
7%
Comparison summary
Which food is lower in Sugar?
Orange is lower in Sugar (difference - 44.09g)
Which food contains less Sodium?
Orange contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Orange is lower in Saturated fat (difference - 0.002g)
Which food is cheaper?
Orange is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Dried fruit is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)