Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dried fruit
  5. Compare
  6. Dried fruit vs. Salsa

Dried fruit vs. Salsa — In-Depth Nutrition Comparison

Compare

Significant differences between Dried fruit and Salsa

  • The amount of Copper, Potassium, Fiber, Vitamin A RAE, Vitamin B3, Phosphorus, and Iron in Dried fruit is higher than in Salsa.
  • Dried fruit covers your daily Copper needs 27% more than Salsa.
  • Salsa has 6 times less Vitamin A RAE than Dried fruit. Dried fruit has 180µg of Vitamin A RAE, while Salsa has 28µg.
  • Dried fruit contains less Sodium.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and USDA Commodity, salsa.

Infographic

Dried fruit vs Salsa 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
10
:
0
Salsa
Salsa
Contains more Calcium +358.3%
Contains more Iron +18.8%
Contains more Magnesium +100%
Contains more Phosphorus +136.7%
Contains more Potassium +330.4%
Contains less Sodium -97.7%
Contains more Zinc +129.4%
Contains more Copper +257.3%
Contains more Selenium +450%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Salsa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Contains more Calcium +358.3%
Contains more Iron +18.8%
Contains more Magnesium +100%
Contains more Phosphorus +136.7%
Contains more Potassium +330.4%
Contains less Sodium -97.7%
Contains more Zinc +129.4%
Contains more Copper +257.3%
Contains more Selenium +450%

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
7
:
4
Salsa
Salsa
Contains more Vitamin A +555.3%
Contains more Vitamin B2 +146.7%
Contains more Vitamin B3 +139.7%
Contains more Vitamin C +300%
Contains more Vitamin B1 +233.3%
Contains more Folate +90%
Equal in Vitamin B6 - 0.149
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%
Salsa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 14% 13% 7% 21% 0% 35% 15% 0% 0%
Contains more Vitamin A +555.3%
Contains more Vitamin B2 +146.7%
Contains more Vitamin B3 +139.7%
Contains more Vitamin C +300%
Contains more Vitamin B1 +233.3%
Contains more Folate +90%
Equal in Vitamin B6 - 0.149

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
4
:
1
Salsa
Salsa
Contains more Protein +126%
Contains more Fats +155%
Contains more Carbs +794.9%
Contains more Other +60.6%
Contains more Water +190.4%
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
Salsa
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more Protein +126%
Contains more Fats +155%
Contains more Carbs +794.9%
Contains more Other +60.6%
Contains more Water +190.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
1
Salsa
Salsa
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +362.5%
Contains more Polyunsaturated fat +44.6%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Salsa
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +362.5%
Contains more Polyunsaturated fat +44.6%

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

All nutrients comparison - raw data values

Nutrient Dried fruit Salsa Opinion
Net carbs 55.34g 5.6g Dried fruit
Protein 3.39g 1.5g Dried fruit
Fats 0.51g 0.2g Dried fruit
Carbs 62.64g 7g Dried fruit
Calories 241kcal 36kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Salsa
Fiber 7.3g 1.4g Dried fruit
Calcium 55mg 12mg Dried fruit
Iron 2.66mg 2.24mg Dried fruit
Magnesium 32mg 16mg Dried fruit
Phosphorus 71mg 30mg Dried fruit
Potassium 1162mg 270mg Dried fruit
Sodium 10mg 430mg Dried fruit
Zinc 0.39mg 0.17mg Dried fruit
Copper 0.343mg 0.096mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg 0.4µg Dried fruit
Vitamin A 3604IU 550IU Dried fruit
Vitamin A RAE 180µg 28µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 1mg 4mg Salsa
Vitamin B1 0.015mg 0.05mg Salsa
Vitamin B2 0.074mg 0.03mg Dried fruit
Vitamin B3 2.589mg 1.08mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg 0.149mg Salsa
Folate 10µg 19µg Salsa
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 0.029g Dried fruit
Monounsaturated Fat 0.074g 0.016g Dried fruit
Polyunsaturated fat 0.074g 0.107g Salsa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Salsa
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin
Salsa
Salsa vs Hoisin sauce
Hoisin sauce
Salsa
Salsa vs Béchamel sauce
Béchamel sauce
Salsa
Salsa vs Hot sauce
Hot sauce

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
11%
Salsa
Minerals Daily Need Coverage Score
44%
Dried fruit
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 31)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 420mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.012g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
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

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.