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Dried fruit vs. Fish sandwich — In-Depth Nutrition Comparison

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What are the differences between dried fruit and fish sandwiches?

  • Dried fruit is higher in vitamin A, copper, potassium, vitamin E, fiber, and iron, yet fish sandwiches are higher in selenium, vitamin B12, and vitamin B1.
  • Dried fruit's daily need coverage for vitamin A is 70% more.
  • Dried fruit has 8 times more vitamin E than fish sandwiches. While dried fruit has 4.33mg of vitamin E, fish sandwiches have only 0.55mg.
  • The amount of sodium in dried fruit is lower.
  • The glycemic index of dried fruit is lower.

We used Apricots, dried, sulfured, uncooked and Fast foods, fish sandwich, with tartar sauce types in this article.

Infographic

Dried fruit vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +464.1%
Contains more IronIron +77.3%
Contains more CopperCopper +357.3%
Contains less SodiumSodium -98.3%
Contains more ZincZinc +25.6%
Contains more PhosphorusPhosphorus +63.4%
Contains more ManganeseManganese +12.3%
Contains more SeleniumSelenium +718.2%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin AVitamin A +2900%
Contains more Vitamin EVitamin E +687.3%
Contains more Vitamin B3Vitamin B3 +20.4%
Contains more Vitamin B5Vitamin B5 +39.5%
Contains more Vitamin B6Vitamin B6 +104.3%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1300%
Contains more Vitamin B2Vitamin B2 +89.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +338.7%
Contains more FolateFolate +360%
Contains more CholineCholine +107.9%

All nutrients comparison - raw data values

Nutrient Dried fruit Fish sandwich DV% diff.
Polyunsaturated fat 0.074g 6.257g 41%
Copper 0.343mg 0.075mg 30%
Selenium 2.2µg 18µg 29%
Potassium 1162mg 206mg 28%
Vitamin B12 0µg 0.68µg 28%
Sodium 10mg 602mg 26%
Vitamin E 4.33mg 0.55mg 25%
Fiber 7.3g 1g 25%
Vitamin A 180µg 6µg 19%
Fats 0.51g 12.45g 18%
Vitamin B1 0.015mg 0.21mg 16%
Iron 2.66mg 1.5mg 15%
Fructose 12.47g 1.47g 14%
Protein 3.39g 10.29g 14%
Carbs 62.64g 26.69g 12%
Cholesterol 0mg 35mg 12%
Saturated fat 0.017g 1.949g 9%
Vitamin K 3.1µg 13.6µg 9%
Folate 10µg 46µg 9%
Vitamin B6 0.143mg 0.07mg 6%
Phosphorus 71mg 116mg 6%
Monounsaturated fat 0.074g 2.595g 6%
Vitamin B2 0.074mg 0.14mg 5%
Choline 13.9mg 28.9mg 3%
Vitamin B3 2.589mg 2.15mg 3%
Vitamin B5 0.516mg 0.37mg 3%
Calcium 55mg 37mg 2%
Magnesium 32mg 25mg 2%
Calories 241kcal 257kcal 1%
Manganese 0.235mg 0.264mg 1%
Vitamin C 1mg 1.8mg 1%
Zinc 0.39mg 0.49mg 1%
Vitamin D 0IU 9IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 55.34g 25.69g N/A
Sugar 53.44g 3.53g N/A
Starch 0.35g 0%
Trans fat 0.08g N/A
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more CarbsCarbs +134.7%
Contains more OtherOther +20.7%
Contains more ProteinProtein +203.5%
Contains more FatsFats +2341.2%
Contains more WaterWater +56.8%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +3406.8%
Contains more Poly. FatPolyunsaturated fat +8355.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
34% 42% 25%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.2 g
Fructose: 1.47 g
Lactose: 0 g
Maltose: 0.87 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +2656.7%
Contains more FructoseFructose +748.3%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.