Dried fruit vs. Pastry — In-Depth Nutrition Comparison

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How are dried fruit and pastry different?

Dried fruit is higher in vitamin A, potassium, copper, vitamin E, and fiber; however, pastry is richer in selenium, vitamin B1, folate, and vitamin B2.
Daily need coverage for vitamin A for dried fruit is 72% higher.
Dried fruit contains 19 times more potassium than pastry. While dried fruit contains 1162mg of potassium, pastry contains only 61mg.
Dried fruit has less saturated fat.
Dried fruit has a lower glycemic index (31) than pastry (59).

Apricots, dried, sulfured, uncooked and Puff pastry, frozen, ready-to-bake are the varieties used in this article.

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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.

Dried fruit

Pastry

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+450%
Contains more PotassiumPotassium	+1804.9%
Contains more CopperCopper	+200.9%
Contains more PhosphorusPhosphorus	+18.3%
Contains less SodiumSodium	-96%

Contains more ZincZinc	+35.9%
Contains more ManganeseManganese	+107.7%
Contains more SeleniumSelenium	+1000%

~equal in Iron ~2.56mg

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.

Dried fruit

Pastry

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+701.9%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+581%
Contains more CholineCholine	+117.2%

Contains more Vitamin B1Vitamin B1	+2553.3%
Contains more Vitamin B2Vitamin B2	+282.4%
Contains more Vitamin B3Vitamin B3	+61%
Contains more Vitamin KVitamin K	+419.4%
Contains more FolateFolate	+680%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	0.51g	38.1g	58%
Monounsaturated fat	0.074g	21.597g	54%
Saturated fat	0.017g	9.643g	44%
Selenium	2.2µg	24.2µg	40%
Vitamin B1	0.015mg	0.398mg	32%
Polyunsaturated fat	0.074g	4.894g	32%
Potassium	1162mg	61mg	32%
Vitamin E	4.33mg	0.54mg	25%
Copper	0.343mg	0.114mg	25%
Fiber	7.3g	1.5g	23%
Vitamin A	180µg	0µg	20%
Folate	10µg	78µg	17%
Vitamin B2	0.074mg	0.283mg	16%
Calories	241kcal	551kcal	16%
Fructose	12.47g		16%
Manganese	0.235mg	0.488mg	11%
Vitamin K	3.1µg	16.1µg	11%
Sodium	10mg	249mg	10%
Vitamin B3	2.589mg	4.168mg	10%
Vitamin B5	0.516mg	0mg	10%
Vitamin B6	0.143mg	0.021mg	9%
Protein	3.39g	7.3g	8%
Carbs	62.64g	45.1g	6%
Calcium	55mg	10mg	5%
Magnesium	32mg	16mg	4%
Phosphorus	71mg	60mg	2%
Vitamin C	1mg	0mg	1%
Choline	13.9mg	6.4mg	1%
Iron	2.66mg	2.56mg	1%
Zinc	0.39mg	0.53mg	1%
Net carbs	55.34g	43.6g	N/A
Sugar	53.44g	0.74g	N/A
Starch	0.35g		0%
Tryptophan	0.016mg	0.085mg	0%
Threonine	0.073mg	0.196mg	0%
Isoleucine	0.063mg	0.272mg	0%
Leucine	0.105mg	0.508mg	0%
Lysine	0.083mg	0.142mg	0%
Methionine	0.015mg	0.129mg	0%
Phenylalanine	0.062mg	0.362mg	0%
Valine	0.078mg	0.308mg	0%
Histidine	0.047mg	0.156mg	0%