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  6. Dried fruit vs. Saffron

Dried fruit vs. Saffron — In-Depth Nutrition Comparison

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How are Dried fruit and Saffron different?

  • Dried fruit is higher in Vitamin A RAE, however, Saffron is richer in Manganese, Iron, Vitamin C, Vitamin B6, Magnesium, Phosphorus, Folate, Potassium, and Vitamin B2.
  • Daily need coverage for Manganese from Saffron is 1225% higher.
  • Dried fruit contains 7 times more Vitamin A RAE than Saffron. While Dried fruit contains 180µg of Vitamin A RAE, Saffron contains only 27µg.

Apricots, dried, sulfured, uncooked and Spices, saffron are the varieties used in this article.

Infographic

Dried fruit vs Saffron 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.
Dried fruit
Dried fruit
2
:
8
Saffron
Saffron
Contains less Sodium -93.2%
Contains more Calcium +101.8%
Contains more Iron +317.3%
Contains more Magnesium +725%
Contains more Phosphorus +254.9%
Contains more Potassium +48.4%
Contains more Zinc +179.5%
Contains more Manganese +11988.5%
Contains more Selenium +154.5%
Equal in Copper - 0.328
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Saffron
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 417% 189% 108% 153% 20% 30% 110% 3706% 31%
Contains less Sodium -93.2%
Contains more Calcium +101.8%
Contains more Iron +317.3%
Contains more Magnesium +725%
Contains more Phosphorus +254.9%
Contains more Potassium +48.4%
Contains more Zinc +179.5%
Contains more Manganese +11988.5%
Contains more Selenium +154.5%
Equal in Copper - 0.328

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.
Dried fruit
Dried fruit
5
:
5
Saffron
Saffron
Contains more Vitamin A +580%
Contains more Vitamin B3 +77.3%
Contains more Vitamin C +7980%
Contains more Vitamin B1 +666.7%
Contains more Vitamin B2 +260.8%
Contains more Vitamin B6 +606.3%
Contains more Folate +830%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Saffron
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 0% 0% 270% 29% 62% 28% 0% 234% 70% 0% 0%
Contains more Vitamin A +580%
Contains more Vitamin B3 +77.3%
Contains more Vitamin C +7980%
Contains more Vitamin B1 +666.7%
Contains more Vitamin B2 +260.8%
Contains more Vitamin B6 +606.3%
Contains more Folate +830%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
4
Saffron
Saffron
Contains more Water +159.6%
Contains more Protein +237.2%
Contains more Fats +1047.1%
Contains more Other +112.1%
Equal in Carbs - 65.37
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Saffron
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more Water +159.6%
Contains more Protein +237.2%
Contains more Fats +1047.1%
Contains more Other +112.1%
Equal in Carbs - 65.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Saffron
Saffron
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +479.7%
Contains more Polyunsaturated fat +2693.2%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Saffron
39% 11% 51%
Saturated Fat: 1.586 g
Monounsaturated Fat: 0.429 g
Polyunsaturated fat: 2.067 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +479.7%
Contains more Polyunsaturated fat +2693.2%

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

All nutrients comparison - raw data values

Nutrient Dried fruit Saffron Opinion
Net carbs 55.34g 61.47g Saffron
Protein 3.39g 11.43g Saffron
Fats 0.51g 5.85g Saffron
Carbs 62.64g 65.37g Saffron
Calories 241kcal 310kcal Saffron
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Saffron
Fiber 7.3g 3.9g Dried fruit
Calcium 55mg 111mg Saffron
Iron 2.66mg 11.1mg Saffron
Magnesium 32mg 264mg Saffron
Phosphorus 71mg 252mg Saffron
Potassium 1162mg 1724mg Saffron
Sodium 10mg 148mg Dried fruit
Zinc 0.39mg 1.09mg Saffron
Copper 0.343mg 0.328mg Dried fruit
Manganese 0.235mg 28.408mg Saffron
Selenium 2.2µg 5.6µg Saffron
Vitamin A 3604IU 530IU Dried fruit
Vitamin A RAE 180µg 27µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 1mg 80.8mg Saffron
Vitamin B1 0.015mg 0.115mg Saffron
Vitamin B2 0.074mg 0.267mg Saffron
Vitamin B3 2.589mg 1.46mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg 1.01mg Saffron
Folate 10µg 93µg Saffron
Vitamin K 3.1µg Dried fruit
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 1.586g Dried fruit
Omega-3 - DPA 0g 0.006g Saffron
Monounsaturated Fat 0.074g 0.429g Saffron
Polyunsaturated fat 0.074g 2.067g Saffron

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Saffron
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
38%
Dried fruit
60%
Saffron
Minerals Daily Need Coverage Score
44%
Dried fruit
479%
Saffron

Comparison summary

Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 138mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 1.569g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 39)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.