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 RAE, 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.
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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
Contains
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Calcium
+37.5%
Contains
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Iron
+2560%
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Magnesium
+220%
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Phosphorus
+407.1%
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Potassium
+542%
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Zinc
+457.1%
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Copper
+662.2%
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less
Sodium
-100%
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Calcium
+37.5%
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Iron
+2560%
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Magnesium
+220%
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Phosphorus
+407.1%
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Potassium
+542%
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Zinc
+457.1%
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Copper
+662.2%
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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
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Contains
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Vitamin A
+1501.8%
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Vitamin E
+2305.6%
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Vitamin B2
+85%
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Vitamin B3
+818.1%
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Vitamin B5
+106.4%
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Vitamin B6
+138.3%
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Vitamin K
+∞%
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Vitamin C
+5220%
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Vitamin B1
+480%
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Folate
+200%
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Vitamin A
+1501.8%
Contains
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Vitamin E
+2305.6%
Contains
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Vitamin B2
+85%
Contains
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Vitamin B3
+818.1%
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Vitamin B5
+106.4%
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Vitamin B6
+138.3%
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Vitamin K
+∞%
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Vitamin C
+5220%
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Vitamin B1
+480%
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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.
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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 | ![]() |
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Opinion |
Net carbs | 55.34g | 9.35g |
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Protein | 3.39g | 0.94g |
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Fats | 0.51g | 0.12g |
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Carbs | 62.64g | 11.75g |
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Calories | 241kcal | 47kcal |
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Starch | 0.35g | g |
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Fructose | 12.47g | g |
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Sugar | 53.44g | 9.35g |
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Fiber | 7.3g | 2.4g |
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Calcium | 55mg | 40mg |
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Iron | 2.66mg | 0.1mg |
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Magnesium | 32mg | 10mg |
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Phosphorus | 71mg | 14mg |
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Potassium | 1162mg | 181mg |
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Sodium | 10mg | 0mg |
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Zinc | 0.39mg | 0.07mg |
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Copper | 0.343mg | 0.045mg |
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Vitamin A | 3604IU | 225IU |
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Vitamin E | 4.33mg | 0.18mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 1mg | 53.2mg |
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Vitamin B1 | 0.015mg | 0.087mg |
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Vitamin B2 | 0.074mg | 0.04mg |
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Vitamin B3 | 2.589mg | 0.282mg |
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Vitamin B5 | 0.516mg | 0.25mg |
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Vitamin B6 | 0.143mg | 0.06mg |
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Folate | 10µg | 30µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 3.1µg | 0µg |
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Tryptophan | 0.016mg | 0.009mg |
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Threonine | 0.073mg | 0.015mg |
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Isoleucine | 0.063mg | 0.025mg |
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Leucine | 0.105mg | 0.023mg |
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Lysine | 0.083mg | 0.047mg |
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Methionine | 0.015mg | 0.02mg |
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Phenylalanine | 0.062mg | 0.031mg |
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Valine | 0.078mg | 0.04mg |
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Histidine | 0.047mg | 0.018mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | g | 0g |
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Saturated Fat | 0.017g | 0.015g |
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Monounsaturated Fat | 0.074g | 0.023g |
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Polyunsaturated fat | 0.074g | 0.025g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

24

Mineral Summary Score
50

8

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%

6%

Carbohydrates
63%

12%

Fats
2%

1%

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?
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The foods are relatively equal in Cholesterol (0 mg)