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Dried fruit vs. Rose hip — In-Depth Nutrition Comparison

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A recap on differences between Dried fruit and Rose hip

  • Dried fruit has more Copper, Potassium, and Iron, however, Rose hip is higher in Vitamin C, Fiber, Manganese, Vitamin K, Calcium, Vitamin E , and Magnesium.
  • Rose hip covers your daily Vitamin C needs 472% more than Dried fruit.
  • Rose hip contains 3 times less Copper than Dried fruit. Dried fruit contains 0.343mg of Copper, while Rose hip contains 0.113mg.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Rose Hips, wild (Northern Plains Indians).

Infographic

Dried fruit vs Rose hip infographic
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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.
Contains more Iron +150.9%
Contains more Phosphorus +16.4%
Contains more Potassium +170.9%
Contains more Zinc +56%
Contains more Copper +203.5%
Contains more Calcium +207.3%
Contains more Magnesium +115.6%
Contains less Sodium -60%
Contains more Manganese +334%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 40% 50% 27% 38% 1% 7% 38% 134% 0%
Contains more Iron +150.9%
Contains more Phosphorus +16.4%
Contains more Potassium +170.9%
Contains more Zinc +56%
Contains more Copper +203.5%
Contains more Calcium +207.3%
Contains more Magnesium +115.6%
Contains less Sodium -60%
Contains more Manganese +334%

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.
:
Contains more Vitamin B3 +99.2%
Contains more Vitamin B6 +88.2%
Contains more Folate +233.3%
Contains more Choline +15.8%
Contains more Vitamin A +20.6%
Contains more Vitamin E +34.9%
Contains more Vitamin C +42500%
Contains more Vitamin B2 +124.3%
Contains more Vitamin B5 +55%
Contains more Vitamin K +735.5%
Equal in Vitamin B1 - 0.016
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 261% 117% 0% 1420% 4% 39% 25% 48% 18% 3% 0% 7% 65%
Contains more Vitamin B3 +99.2%
Contains more Vitamin B6 +88.2%
Contains more Folate +233.3%
Contains more Choline +15.8%
Contains more Vitamin A +20.6%
Contains more Vitamin E +34.9%
Contains more Vitamin C +42500%
Contains more Vitamin B2 +124.3%
Contains more Vitamin B5 +55%
Contains more Vitamin K +735.5%
Equal in Vitamin B1 - 0.016

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +111.9%
Contains more Fats +50%
Contains more Carbs +63.9%
Contains more Other +117.8%
Contains more Water +89.9%
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
Contains more Protein +111.9%
Contains more Fats +50%
Contains more Carbs +63.9%
Contains more Other +117.8%
Contains more Water +89.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +11171.4%
Contains more Glucose +2368.7%
Contains more Fructose +975%
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
3% 52% 45%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.34 g
Fructose: 1.16 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +11171.4%
Contains more Glucose +2368.7%
Contains more Fructose +975%

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 Rose hip
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Rose hip Opinion
Net carbs 55.34g 14.12g Dried fruit
Protein 3.39g 1.6g Dried fruit
Fats 0.51g 0.34g Dried fruit
Carbs 62.64g 38.22g Dried fruit
Calories 241kcal 162kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g 1.16g Dried fruit
Sugar 53.44g 2.58g Rose hip
Fiber 7.3g 24.1g Rose hip
Calcium 55mg 169mg Rose hip
Iron 2.66mg 1.06mg Dried fruit
Magnesium 32mg 69mg Rose hip
Phosphorus 71mg 61mg Dried fruit
Potassium 1162mg 429mg Dried fruit
Sodium 10mg 4mg Rose hip
Zinc 0.39mg 0.25mg Dried fruit
Copper 0.343mg 0.113mg Dried fruit
Manganese 0.235mg 1.02mg Rose hip
Selenium 2.2µg Dried fruit
Vitamin A 3604IU 4345IU Rose hip
Vitamin A RAE 180µg 217µg Rose hip
Vitamin E 4.33mg 5.84mg Rose hip
Vitamin C 1mg 426mg Rose hip
Vitamin B1 0.015mg 0.016mg Rose hip
Vitamin B2 0.074mg 0.166mg Rose hip
Vitamin B3 2.589mg 1.3mg Dried fruit
Vitamin B5 0.516mg 0.8mg Rose hip
Vitamin B6 0.143mg 0.076mg Dried fruit
Folate 10µg 3µg Dried fruit
Choline 13.9mg 12mg Dried fruit
Vitamin K 3.1µg 25.9µg Rose hip
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 0.017g Rose hip
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Rose hip
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
154%
Rose hip
Minerals Daily Need Coverage Score
44%
Dried fruit
38%
Rose hip

Comparison summary

Which food is lower in Sugar?
Rose hip
Rose hip is lower in Sugar (difference - 50.86g)
Which food contains less Sodium?
Rose hip
Rose hip contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Rose hip
Rose hip is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Rose hip
Rose hip is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rose hip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.