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  6. Dried fruit vs. Peanut butter

Dried fruit vs. Peanut butter — In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Peanut butter

  • Dried fruit has more Vitamin A RAE, however, Peanut butter is richer in Vitamin B3, Manganese, Phosphorus, Magnesium, Vitamin E , Vitamin B6, Zinc, and Folate.
  • Peanut butter covers your daily Vitamin B3 needs 66% more than Dried fruit.
  • Dried fruit contains less Saturated Fat.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Peanut butter, smooth style, without salt.

Infographic

Dried fruit vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +12.2%
Contains more PotassiumPotassium +108.2%
Contains more IronIron +52.9%
Contains less SodiumSodium -41.2%
Contains more MagnesiumMagnesium +425%
Contains more CopperCopper +23%
Contains more ZincZinc +543.6%
Contains more PhosphorusPhosphorus +371.8%
Contains more ManganeseManganese +608.5%
Contains more SeleniumSelenium +86.4%

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% 216% 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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +933.3%
Contains more Vitamin E Vitamin E +110.2%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +159.5%
Contains more Vitamin B3Vitamin B3 +406.5%
Contains more Vitamin B5Vitamin B5 +120.3%
Contains more Vitamin B6Vitamin B6 +208.4%
Contains more FolateFolate +770%
Contains more CholineCholine +353.2%
~equal in Vitamin D ~0µg
~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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more CarbsCarbs +180.8%
Contains more WaterWater +2411.4%
Contains more ProteinProtein +555.2%
Contains more FatsFats +9970.6%
Contains more OtherOther +12.5%

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
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated Fat -99.8%
Contains more Mono. FatMonounsaturated Fat +34955.4%
Contains more Poly. FatPolyunsaturated fat +16839.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +25346.2%
Contains more FructoseFructose +10291.7%
Contains more StarchStarch +917.1%
Contains more SucroseSucrose +29.9%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 butter
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 butter Opinion
Calories 241kcal 598kcal Peanut butter
Protein 3.39g 22.21g Peanut butter
Fats 0.51g 51.36g Peanut butter
Vitamin C 1mg 0mg Dried fruit
Net carbs 55.34g 17.31g Dried fruit
Carbs 62.64g 22.31g Dried fruit
Magnesium 32mg 168mg Peanut butter
Calcium 55mg 49mg Dried fruit
Potassium 1162mg 558mg Dried fruit
Iron 2.66mg 1.74mg Dried fruit
Sugar 53.44g 10.49g Peanut butter
Fiber 7.3g 5g Dried fruit
Copper 0.343mg 0.422mg Peanut butter
Zinc 0.39mg 2.51mg Peanut butter
Starch 0.35g 3.56g Peanut butter
Phosphorus 71mg 335mg Peanut butter
Sodium 10mg 17mg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 9.1mg Peanut butter
Manganese 0.235mg 1.665mg Peanut butter
Selenium 2.2µg 4.1µg Peanut butter
Vitamin B1 0.015mg 0.15mg Peanut butter
Vitamin B2 0.074mg 0.192mg Peanut butter
Vitamin B3 2.589mg 13.112mg Peanut butter
Vitamin B5 0.516mg 1.137mg Peanut butter
Vitamin B6 0.143mg 0.441mg Peanut butter
Vitamin K 3.1µg 0.3µg Dried fruit
Folate 10µg 87µg Peanut butter
Trans Fat 0.075g Dried fruit
Choline 13.9mg 63mg Peanut butter
Saturated Fat 0.017g 10.325g Dried fruit
Monounsaturated Fat 0.074g 25.941g Peanut butter
Polyunsaturated fat 0.074g 12.535g Peanut butter
Tryptophan 0.016mg 0.231mg Peanut butter
Threonine 0.073mg 0.525mg Peanut butter
Isoleucine 0.063mg 0.616mg Peanut butter
Leucine 0.105mg 1.546mg Peanut butter
Lysine 0.083mg 0.681mg Peanut butter
Methionine 0.015mg 0.265mg Peanut butter
Phenylalanine 0.062mg 1.202mg Peanut butter
Valine 0.078mg 0.782mg Peanut butter
Histidine 0.047mg 0.557mg Peanut butter
Fructose 12.47g 0.12g Dried fruit
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Peanut butter
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
36%
Dried fruit
60%
Peanut butter
Minerals Daily Need Coverage Score
44%
Dried fruit
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 42.95g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 10.308g)
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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.