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Dried fruit vs. Peanut — In-Depth Nutrition Comparison

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How are Dried fruit and Peanut different?

  • Peanut has more Copper, Manganese, Vitamin B3, Folate, Vitamin B1, Phosphorus, Magnesium, Vitamin E , and Zinc than Dried fruit.
  • Daily need coverage for Copper from Peanut is 89% higher.
  • Dried fruit has less Saturated Fat.

Apricots, dried, sulfured, uncooked and Peanuts, all types, raw are the varieties used in this article.

Infographic

Dried fruit vs Peanut infographic
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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.
Contains more Potassium +64.8%
Contains less Sodium -44.4%
Contains more Calcium +67.3%
Contains more Iron +72.2%
Contains more Magnesium +425%
Contains more Phosphorus +429.6%
Contains more Zinc +738.5%
Contains more Copper +233.5%
Contains more Manganese +723%
Contains more Selenium +227.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Contains more Potassium +64.8%
Contains less Sodium -44.4%
Contains more Calcium +67.3%
Contains more Iron +72.2%
Contains more Magnesium +425%
Contains more Phosphorus +429.6%
Contains more Zinc +738.5%
Contains more Copper +233.5%
Contains more Manganese +723%
Contains more Selenium +227.3%

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.
:
7
Peanut
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +92.4%
Contains more Vitamin B1 +4166.7%
Contains more Vitamin B2 +82.4%
Contains more Vitamin B3 +366%
Contains more Vitamin B5 +242.4%
Contains more Vitamin B6 +143.4%
Contains more Folate +2300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +92.4%
Contains more Vitamin B1 +4166.7%
Contains more Vitamin B2 +82.4%
Contains more Vitamin B3 +366%
Contains more Vitamin B5 +242.4%
Contains more Vitamin B6 +143.4%
Contains more Folate +2300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +288.3%
Contains more Water +375.2%
Contains more Other +10.3%
Contains more Protein +661.1%
Contains more Fats +9554.9%
Equal in Other - 2.33
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more Carbs +288.3%
Contains more Water +375.2%
Contains more Other +10.3%
Contains more Protein +661.1%
Contains more Fats +9554.9%
Equal in Other - 2.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +32908.1%
Contains more Polyunsaturated fat +20924.3%
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +32908.1%
Contains more Polyunsaturated fat +20924.3%

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 Peanut
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Peanut Opinion
Net carbs 55.34g 7.63g Dried fruit
Protein 3.39g 25.8g Peanut
Fats 0.51g 49.24g Peanut
Carbs 62.64g 16.13g Dried fruit
Calories 241kcal 567kcal Peanut
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 4.72g Peanut
Fiber 7.3g 8.5g Peanut
Calcium 55mg 92mg Peanut
Iron 2.66mg 4.58mg Peanut
Magnesium 32mg 168mg Peanut
Phosphorus 71mg 376mg Peanut
Potassium 1162mg 705mg Dried fruit
Sodium 10mg 18mg Dried fruit
Zinc 0.39mg 3.27mg Peanut
Copper 0.343mg 1.144mg Peanut
Manganese 0.235mg 1.934mg Peanut
Selenium 2.2µg 7.2µg Peanut
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 8.33mg Peanut
Vitamin C 1mg 0mg Dried fruit
Vitamin B1 0.015mg 0.64mg Peanut
Vitamin B2 0.074mg 0.135mg Peanut
Vitamin B3 2.589mg 12.066mg Peanut
Vitamin B5 0.516mg 1.767mg Peanut
Vitamin B6 0.143mg 0.348mg Peanut
Folate 10µg 240µg Peanut
Vitamin K 3.1µg 0µg Dried fruit
Tryptophan 0.016mg 0.25mg Peanut
Threonine 0.073mg 0.883mg Peanut
Isoleucine 0.063mg 0.907mg Peanut
Leucine 0.105mg 1.672mg Peanut
Lysine 0.083mg 0.926mg Peanut
Methionine 0.015mg 0.317mg Peanut
Phenylalanine 0.062mg 1.377mg Peanut
Valine 0.078mg 1.082mg Peanut
Histidine 0.047mg 0.652mg Peanut
Saturated Fat 0.017g 6.279g Dried fruit
Monounsaturated Fat 0.074g 24.426g Peanut
Polyunsaturated fat 0.074g 15.558g Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Peanut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Dried fruit
79%
Peanut
Minerals Daily Need Coverage Score
44%
Dried fruit
131%
Peanut

Comparison summary

Which food is lower in Sugar?
Peanut
Peanut is lower in Sugar (difference - 48.72g)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 6.262g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.8)
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.