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  6. Dried fruit vs. Rosemary

Dried fruit vs. Rosemary — In-Depth Nutrition Comparison

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A recap on differences between dried fruit and rosemary

  • Dried fruit has more potassium; however, rosemary is higher in iron, manganese, fiber, calcium, folate, vitamin C, vitamin B6, and magnesium.
  • Rosemary covers your daily iron needs 50% more than dried fruit.
  • Rosemary contains 2 times less potassium than dried fruit. Dried fruit contains 1162mg of potassium, while rosemary contains 668mg.
  • Dried fruit has less saturated fat.
  • The glycemic index of rosemary is higher.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Rosemary, fresh.

Infographic

Dried fruit vs Rosemary 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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains more PotassiumPotassium +74%
Contains more CopperCopper +14%
Contains less SodiumSodium -61.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +184.4%
Contains more CalciumCalcium +476.4%
Contains more IronIron +150%
Contains more ZincZinc +138.5%
Contains more ManganeseManganese +308.5%
~equal in Phosphorus ~66mg

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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Contains more Vitamin AVitamin A +23.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +183.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2080%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more Vitamin B5Vitamin B5 +55.8%
Contains more Vitamin B6Vitamin B6 +135%
Contains more FolateFolate +990%
~equal in Vitamin D ~0µg
~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
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more CarbsCarbs +202.6%
Contains more FatsFats +1049%
Contains more WaterWater +119.4%
~equal in Protein ~3.31g
~equal in Other ~2.36g

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
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +1467.6%
Contains more Poly. FatPolyunsaturated fat +1117.6%

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

All nutrients comparison - raw data values

Nutrient Dried fruit Rosemary DV% diff.
Iron 2.66mg 6.65mg 50%
Manganese 0.235mg 0.96mg 32%
Vitamin E 4.33mg 29%
Fiber 7.3g 14.1g 27%
Calcium 55mg 317mg 26%
Folate 10µg 109µg 25%
Vitamin C 1mg 21.8mg 23%
Fructose 12.47g 16%
Potassium 1162mg 668mg 15%
Vitamin B6 0.143mg 0.336mg 15%
Carbs 62.64g 20.7g 14%
Magnesium 32mg 91mg 14%
Saturated fat 0.017g 2.838g 13%
Vitamin B3 2.589mg 0.912mg 10%
Fats 0.51g 5.86g 8%
Polyunsaturated fat 0.074g 0.901g 6%
Vitamin B5 0.516mg 0.804mg 6%
Vitamin B2 0.074mg 0.152mg 6%
Calories 241kcal 131kcal 6%
Zinc 0.39mg 0.93mg 5%
Copper 0.343mg 0.301mg 5%
Vitamin A 180µg 146µg 4%
Selenium 2.2µg 4%
Choline 13.9mg 3%
Vitamin K 3.1µg 3%
Monounsaturated fat 0.074g 1.16g 3%
Vitamin B1 0.015mg 0.036mg 2%
Phosphorus 71mg 66mg 1%
Sodium 10mg 26mg 1%
Protein 3.39g 3.31g 0%
Net carbs 55.34g 6.6g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0.051mg 0%
Threonine 0.073mg 0.136mg 0%
Isoleucine 0.063mg 0.136mg 0%
Leucine 0.105mg 0.249mg 0%
Lysine 0.083mg 0.143mg 0%
Methionine 0.015mg 0.047mg 0%
Phenylalanine 0.062mg 0.169mg 0%
Valine 0.078mg 0.165mg 0%
Histidine 0.047mg 0.066mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Rosemary
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
30%
Rosemary
Minerals Daily Need Coverage Score
44%
Dried fruit
75%
Rosemary

Comparison summary

Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 53.44g)
Which food is cheaper?
Rosemary
Rosemary is cheaper (difference - $0.5)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 2.821g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 39)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.