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  6. Dried fruit vs. Orange

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Orange
Orange
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 177% 14% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +1501.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Orange
Orange
1
12% 87%
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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Orange
Orange
1
24% 37% 40%
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.
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
Magnesium 32mg 10mg Dried fruit
Calcium 55mg 40mg Dried fruit
Potassium 1162mg 181mg Dried fruit
Iron 2.66mg 0.1mg 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 Dried fruit
Phosphorus 71mg 14mg Dried fruit
Sodium 10mg 0mg Orange
Vitamin A 3604IU 225IU Dried fruit
Vitamin A 180µg 11µg Dried fruit
Vitamin E 4.33mg 0.18mg Dried fruit
Manganese 0.235mg 0.025mg Dried fruit
Selenium 2.2µg 0.5µg Dried fruit
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 K 3.1µg 0µg Dried fruit
Folate 10µg 30µg Orange
Choline 13.9mg 8.4mg 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 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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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
36%
Dried fruit
22%
Orange
Minerals Daily Need Coverage Score
44%
Dried fruit
7%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.