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  6. Dried fruit vs. Pancake

Dried fruit vs. Pancake — In-Depth Nutrition Comparison

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A recap on differences between dried fruit and pancake

  • Dried fruit has more vitamin A, copper, and potassium; however, pancake is higher in selenium, calcium, vitamin B2, vitamin B1, and phosphorus.
  • Dried fruit covers your daily vitamin A needs 68% more than pancake.
  • Pancake contains 9 times less potassium than dried fruit. Dried fruit contains 1162mg of potassium, while pancake contains 132mg.
  • Dried fruit has less sodium.
  • The glycemic index of pancake is higher.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Pancakes, plain, prepared from recipe.

Infographic

Dried fruit vs Pancake 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +780.3%
Contains more IronIron +47.8%
Contains more CopperCopper +600%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +17.5%
Contains more CalciumCalcium +298.2%
Contains more ZincZinc +43.6%
Contains more PhosphorusPhosphorus +123.9%
Contains more SeleniumSelenium +577.3%

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%
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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +65.2%
Contains more Vitamin B5Vitamin B5 +27.4%
Contains more Vitamin B6Vitamin B6 +210.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1240%
Contains more Vitamin B2Vitamin B2 +279.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +280%
~equal in Vitamin D ~µg

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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more CarbsCarbs +121.3%
Contains more ProteinProtein +88.8%
Contains more FatsFats +1802%
Contains more WaterWater +71.3%
~equal in Other ~2.7g

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +3243.2%
Contains more Poly. FatPolyunsaturated fat +5909.5%

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 Pancake
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Pancake DV% diff.
Copper 0.343mg 0.049mg 33%
Potassium 1162mg 132mg 30%
Vitamin E 4.33mg 29%
Polyunsaturated fat 0.074g 4.447g 29%
Fiber 7.3g 29%
Selenium 2.2µg 14.9µg 23%
Cholesterol 0mg 59mg 20%
Sodium 10mg 439mg 19%
Vitamin B1 0.015mg 0.201mg 16%
Calcium 55mg 219mg 16%
Vitamin B2 0.074mg 0.281mg 16%
Fructose 12.47g 16%
Fats 0.51g 9.7g 14%
Vitamin A 180µg 54µg 14%
Phosphorus 71mg 159mg 13%
Iron 2.66mg 1.8mg 11%
Carbs 62.64g 28.3g 11%
Saturated fat 0.017g 2.122g 10%
Vitamin B12 0µg 0.22µg 9%
Vitamin B6 0.143mg 0.046mg 7%
Folate 10µg 38µg 7%
Monounsaturated fat 0.074g 2.474g 6%
Protein 3.39g 6.4g 6%
Vitamin B3 2.589mg 1.567mg 6%
Magnesium 32mg 16mg 4%
Choline 13.9mg 3%
Vitamin K 3.1µg 3%
Zinc 0.39mg 0.56mg 2%
Manganese 0.235mg 0.2mg 2%
Vitamin B5 0.516mg 0.405mg 2%
Calories 241kcal 227kcal 1%
Vitamin C 1mg 0.3mg 1%
Net carbs 55.34g 28.3g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0.08mg 0%
Threonine 0.073mg 0.237mg 0%
Isoleucine 0.063mg 0.297mg 0%
Leucine 0.105mg 0.513mg 0%
Lysine 0.083mg 0.321mg 0%
Methionine 0.015mg 0.147mg 0%
Phenylalanine 0.062mg 0.319mg 0%
Valine 0.078mg 0.335mg 0%
Histidine 0.047mg 0.152mg 0%
Omega-3 - DHA 0g 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Pancake
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
24%
Dried fruit
20%
Pancake
Minerals Daily Need Coverage Score
44%
Dried fruit
42%
Pancake

Comparison summary

Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 53.44g)
Which food is cheaper?
Pancake
Pancake is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 429mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 2.105g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.