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  6. Dried fruit vs. Pastry

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.

Infographic

Dried fruit vs Pastry 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%
Pastry
Pastry
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
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.
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%
Pastry
Pastry
5
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 0% 0% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
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

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
Pastry
Pastry
2
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more CarbsCarbs +38.9%
Contains more WaterWater +263.4%
Contains more OtherOther +157%
Contains more ProteinProtein +115.3%
Contains more FatsFats +7370.6%

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
Pastry
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +29085.1%
Contains more Poly. FatPolyunsaturated fat +6513.5%

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

All nutrients comparison - raw data values

Nutrient Dried fruit Pastry 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Pastry
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
28%
Pastry
Minerals Daily Need Coverage Score
44%
Dried fruit
42%
Pastry

Comparison summary

Which food is lower in Sugar?
Pastry
Pastry is lower in Sugar (difference - 52.7g)
Which food is cheaper?
Pastry
Pastry is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 239mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 9.626g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.