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Dried fruit vs. Pitanga (Surinam cherry) — In-Depth Nutrition Comparison

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How are dried fruit and pitanga (Surinam cherry) different?

  • Dried fruit is richer in potassium, iron, vitamin B3, vitamin A, and phosphorus, while pitanga (Surinam cherry) is higher in vitamin C.
  • Dried fruit covers your daily need for potassium, 31% more than pitanga (Surinam cherry).
  • Dried fruit contains 13 times more iron than pitanga (Surinam cherry). Dried fruit contains 2.66mg of iron, while pitanga (Surinam cherry) contains 0.2mg.

Apricots, dried, sulfured, uncooked and Pitanga, (surinam-cherry), raw types were used in this article.

Infographic

Dried fruit vs Pitanga (Surinam cherry) 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 8.6% 2.7% 9.1% 7.5% 0% 0% 4.7% 0.39% 0% 0%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +511.1%
Contains more PotassiumPotassium +1028.2%
Contains more IronIron +1230%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +545.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -70%

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 88% 25% 0% 0% 7.5% 9.2% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B3Vitamin B3 +763%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2530%
Contains more Vitamin B1Vitamin B1 +100%
~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
7% 91%
Protein: 0.8 g
Fats: 0.4 g
Carbs: 7.49 g
Water: 90.81 g
Other: 0.5 g
Contains more ProteinProtein +323.8%
Contains more FatsFats +27.5%
Contains more CarbsCarbs +736.3%
Contains more OtherOther +414%
Contains more WaterWater +194%

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 Pitanga (Surinam cherry)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Pitanga (Surinam cherry) DV% diff.
Copper 0.343mg 38%
Potassium 1162mg 103mg 31%
Iron 2.66mg 0.2mg 31%
Vitamin E 4.33mg 29%
Fiber 7.3g 29%
Vitamin C 1mg 26.3mg 28%
Carbs 62.64g 7.49g 18%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.3mg 14%
Vitamin A 180µg 75µg 12%
Vitamin B6 0.143mg 11%
Vitamin B5 0.516mg 10%
Manganese 0.235mg 10%
Calories 241kcal 33kcal 10%
Phosphorus 71mg 11mg 9%
Calcium 55mg 9mg 5%
Protein 3.39g 0.8g 5%
Magnesium 32mg 12mg 5%
Zinc 0.39mg 4%
Selenium 2.2µg 4%
Choline 13.9mg 3%
Vitamin K 3.1µg 3%
Folate 10µg 3%
Vitamin B2 0.074mg 0.04mg 3%
Vitamin B1 0.015mg 0.03mg 1%
Fats 0.51g 0.4g 0%
Net carbs 55.34g 7.49g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 10mg 3mg 0%
Saturated fat 0.017g 0%
Monounsaturated fat 0.074g 0%
Polyunsaturated fat 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Pitanga (Surinam cherry)
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
10%
Pitanga (Surinam cherry)
Minerals Daily Need Coverage Score
44%
Dried fruit
3%
Pitanga (Surinam cherry)

Comparison summary

Which food is lower in Sugar?
Pitanga (Surinam cherry)
Pitanga (Surinam cherry) is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Pitanga (Surinam cherry)
Pitanga (Surinam cherry) contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Pitanga (Surinam cherry)
Pitanga (Surinam cherry) is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Pitanga (Surinam cherry)
Pitanga (Surinam cherry) is lower in glycemic index (difference - 31)
Which food is cheaper?
Pitanga (Surinam cherry)
Pitanga (Surinam cherry) is cheaper (difference - $2)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
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. Pitanga (Surinam cherry) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169129/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.