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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 oranges

  • Dried fruit has more vitamin A, copper, iron, potassium, vitamin E, fiber, vitamin B3, manganese, and phosphorus; however, oranges are richer in vitamin C.
  • Dried fruit's daily need coverage for vitamin A is 68% 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.

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% 60% 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% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Orange 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%

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%

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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.