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  6. Dried fruit vs. Porridge

Dried fruit vs. Porridge — In-Depth Nutrition Comparison

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A recap on differences between dried fruit and porridge

  • Dried fruit has more vitamin A, potassium, copper, vitamin E, fiber, vitamin B3, manganese, vitamin B6, and vitamin B5; however, porridge is higher in iron.
  • Dried fruit covers your daily vitamin A needs 72% more than porridge.
  • The glycemic index of porridge is higher.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Dried fruit vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +540%
Contains more PotassiumPotassium +7162.5%
Contains more CopperCopper +757.5%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +373.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +58.2%
Contains more IronIron +40.6%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +27.3%

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.
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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +21550%
Contains more Vitamin B2Vitamin B2 +196%
Contains more Vitamin B3Vitamin B3 +397.9%
Contains more Vitamin B5Vitamin B5 +626.8%
Contains more Vitamin B6Vitamin B6 +1000%
Contains more Vitamin KVitamin K +3000%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Porridge DV% diff.
Copper 0.343mg 0.04mg 34%
Potassium 1162mg 16mg 34%
Vitamin E 4.33mg 0.02mg 29%
Fiber 7.3g 0.5g 27%
Vitamin A 180µg 0µg 20%
Carbs 62.64g 10.52g 17%
Fructose 12.47g 16%
Iron 2.66mg 3.74mg 14%
Vitamin B3 2.589mg 0.52mg 13%
Vitamin B6 0.143mg 0.013mg 10%
Manganese 0.235mg 0mg 10%
Calories 241kcal 50kcal 10%
Vitamin B5 0.516mg 0.071mg 9%
Phosphorus 71mg 15mg 8%
Magnesium 32mg 5mg 6%
Vitamin B2 0.074mg 0.025mg 4%
Protein 3.39g 1.44g 4%
Vitamin B1 0.015mg 0.055mg 3%
Choline 13.9mg 3%
Calcium 55mg 87mg 3%
Vitamin K 3.1µg 0.1µg 3%
Zinc 0.39mg 0.13mg 2%
Folate 10µg 12µg 1%
Vitamin C 1mg 0mg 1%
Selenium 2.2µg 2.8µg 1%
Fats 0.51g 0.21g 0%
Net carbs 55.34g 10.02g N/A
Sugar 53.44g 0.03g N/A
Starch 0.35g 0%
Sodium 10mg 6mg 0%
Saturated fat 0.017g 0.033g 0%
Monounsaturated fat 0.074g 0.028g 0%
Polyunsaturated fat 0.074g 0.114g 0%
Tryptophan 0.016mg 0.02mg 0%
Threonine 0.073mg 0.045mg 0%
Isoleucine 0.063mg 0.063mg 0%
Leucine 0.105mg 0.11mg 0%
Lysine 0.083mg 0.037mg 0%
Methionine 0.015mg 0.027mg 0%
Phenylalanine 0.062mg 0.078mg 0%
Valine 0.078mg 0.07mg 0%
Histidine 0.047mg 0.033mg 0%

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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +135.4%
Contains more FatsFats +142.9%
Contains more CarbsCarbs +495.4%
Contains more OtherOther +1068.2%
Contains more WaterWater +183.6%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains less Sat. FatSaturated fat -48.5%
Contains more Mono. FatMonounsaturated fat +164.3%
Contains more Poly. FatPolyunsaturated fat +54.1%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.