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Dried fruit vs. Pizza — In-Depth Nutrition Comparison

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Differences between dried fruit and pizza

  • Dried fruit has more vitamin A, potassium, copper, and vitamin E, while pizza has more selenium, vitamin B1, folate, and phosphorus.
  • Dried fruit's daily need coverage for vitamin A is 65% higher.
  • Pizza contains 7 times less potassium than dried fruit. Dried fruit contains 1162mg of potassium, while pizza contains 172mg.
  • The amount of sodium in dried fruit is lower.
  • Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of pizza is 60.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Dried fruit vs Pizza 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%
Pizza
Pizza
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +575.6%
Contains more CopperCopper +226.7%
Contains less SodiumSodium -98.3%
Contains more CalciumCalcium +241.8%
Contains more ZincZinc +243.6%
Contains more PhosphorusPhosphorus +204.2%
Contains more ManganeseManganese +53.2%
Contains more SeleniumSelenium +804.5%
~equal in Iron ~2.48mg

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%
Pizza
Pizza
8
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin AVitamin A +160.9%
Contains more Vitamin EVitamin E +421.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +78.8%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B2Vitamin B2 +163.5%
Contains more Vitamin B3Vitamin B3 +47.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +116.1%
Contains more FolateFolate +830%
Contains more CholineCholine +18%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Pizza DV% diff.
Selenium 2.2µg 19.9µg 32%
Vitamin B1 0.015mg 0.39mg 31%
Potassium 1162mg 172mg 29%
Copper 0.343mg 0.105mg 26%
Sodium 10mg 598mg 26%
Vitamin E 4.33mg 0.83mg 23%
Folate 10µg 93µg 21%
Phosphorus 71mg 216mg 21%
Fiber 7.3g 2.3g 20%
Saturated fat 0.017g 4.465g 20%
Vitamin B12 0µg 0.42µg 18%
Protein 3.39g 11.39g 16%
Fats 0.51g 9.69g 14%
Fructose 12.47g 1g 14%
Calcium 55mg 188mg 13%
Vitamin A 180µg 69µg 12%
Starch 0.35g 26.95g 11%
Polyunsaturated fat 0.074g 1.681g 11%
Vitamin B5 0.516mg 10%
Carbs 62.64g 33.33g 10%
Vitamin B2 0.074mg 0.195mg 9%
Zinc 0.39mg 1.34mg 9%
Vitamin B3 2.589mg 3.825mg 8%
Monounsaturated fat 0.074g 2.608g 6%
Cholesterol 0mg 17mg 6%
Manganese 0.235mg 0.36mg 5%
Vitamin B6 0.143mg 0.08mg 5%
Vitamin K 3.1µg 6.7µg 3%
Iron 2.66mg 2.48mg 2%
Magnesium 32mg 24mg 2%
Calories 241kcal 266kcal 1%
Vitamin C 1mg 1.4mg 0%
Net carbs 55.34g 31.03g N/A
Sugar 53.44g 3.58g N/A
Trans fat 0.241g N/A
Choline 13.9mg 16.4mg 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0.41mg 0%
Isoleucine 0.063mg 0.564mg 0%
Leucine 0.105mg 1.139mg 0%
Lysine 0.083mg 0.77mg 0%
Methionine 0.015mg 0.264mg 0%
Phenylalanine 0.062mg 0.664mg 0%
Valine 0.078mg 0.72mg 0%
Histidine 0.047mg 0.355mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

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
Pizza
Pizza
3
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more CarbsCarbs +87.9%
Contains more ProteinProtein +236%
Contains more FatsFats +1800%
Contains more WaterWater +39.8%
~equal in Other ~2.42g

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
Pizza
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +3424.3%
Contains more Poly. FatPolyunsaturated fat +2171.6%

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
Pizza
Pizza
4
88% 3% 3% 3%
Starch: 26.95 g
Sucrose: 0.2 g
Glucose: 0.78 g
Fructose: 1 g
Lactose: 0.42 g
Maltose: 1.05 g
Galactose: 0.13 g
Contains more SucroseSucrose +3845%
Contains more GlucoseGlucose +4141%
Contains more FructoseFructose +1147%
Contains more StarchStarch +7600%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

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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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.