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  6. Dried fruit vs. Liver

Dried fruit vs. Liver — In-Depth Nutrition Comparison

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Summary of differences between dried fruit and liver

  • The amount of vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, folate, and vitamin B3 in liver is higher than in dried fruit.
  • Liver covers your daily need for vitamin B12, 778% more than dried fruit.
  • Liver has a lower glycemic index. The glycemic index of liver is 0, while the glycemic index of dried fruit is 31.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Dried fruit vs Liver 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%
Liver
Liver
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +128.6%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +674.7%
Contains less SodiumSodium -79.6%
Contains more IronIron +573.7%
Contains more CopperCopper +84.8%
Contains more ZincZinc +1623.1%
Contains more PhosphorusPhosphorus +239.4%
Contains more ManganeseManganese +27.7%
Contains more SeleniumSelenium +2968.2%

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%
Liver
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2260%
Contains more Vitamin AVitamin A +2902.8%
Contains more Vitamin B1Vitamin B1 +1620%
Contains more Vitamin B2Vitamin B2 +2867.6%
Contains more Vitamin B3Vitamin B3 +225.8%
Contains more Vitamin B5Vitamin B5 +825.2%
Contains more Vitamin B6Vitamin B6 +298.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1530%
~equal in Vitamin D ~µg

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
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +1566%
Contains more OtherOther +71.3%
Contains more ProteinProtein +667.6%
Contains more FatsFats +762.7%
Contains more WaterWater +108.2%

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
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +751.4%
Contains more Poly. FatPolyunsaturated fat +1318.9%

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

All nutrients comparison - raw data values

Nutrient Dried fruit Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 180µg 5405µg 581%
Iron 2.66mg 17.92mg 191%
Vitamin B2 0.074mg 2.196mg 163%
Selenium 2.2µg 67.5µg 119%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.516mg 4.774mg 85%
Zinc 0.39mg 6.72mg 58%
Protein 3.39g 26.02g 45%
Folate 10µg 163µg 38%
Vitamin B3 2.589mg 8.435mg 37%
Vitamin B6 0.143mg 0.57mg 33%
Copper 0.343mg 0.634mg 32%
Potassium 1162mg 150mg 30%
Vitamin E 4.33mg 29%
Fiber 7.3g 0g 29%
Vitamin C 1mg 23.6mg 25%
Phosphorus 71mg 241mg 24%
Carbs 62.64g 3.76g 20%
Vitamin B1 0.015mg 0.258mg 20%
Fructose 12.47g 16%
Polyunsaturated fat 0.074g 1.05g 7%
Saturated fat 0.017g 1.41g 6%
Fats 0.51g 4.4g 6%
Calcium 55mg 10mg 5%
Calories 241kcal 165kcal 4%
Magnesium 32mg 14mg 4%
Manganese 0.235mg 0.3mg 3%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Sodium 10mg 49mg 2%
Monounsaturated fat 0.074g 0.63g 1%
Net carbs 55.34g 3.76g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0.366mg 0%
Threonine 0.073mg 1.107mg 0%
Isoleucine 0.063mg 1.32mg 0%
Leucine 0.105mg 2.319mg 0%
Lysine 0.083mg 2.007mg 0%
Methionine 0.015mg 0.645mg 0%
Phenylalanine 0.062mg 1.274mg 0%
Valine 0.078mg 1.607mg 0%
Histidine 0.047mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Liver
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
422%
Liver
Minerals Daily Need Coverage Score
44%
Dried fruit
161%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 31)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.7)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 1.393g)

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.