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  6. Dried fruit vs. Seaweed

Dried fruit vs. Seaweed — In-Depth Nutrition Comparison

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What are the differences between dried fruit and seaweed?

  • Dried fruit is higher in vitamin A, potassium, fiber, copper, vitamin E, and vitamin B3, yet seaweed is higher in vitamin K, folate, magnesium, and calcium.
  • Dried fruit's daily need coverage for vitamin A is 70% more.
  • Dried fruit has 13 times more potassium than seaweed. While dried fruit has 1162mg of potassium, seaweed has only 89mg.

We used Apricots, dried, sulfured, uncooked and Seaweed, kelp, raw types in this article.

Infographic

Dried fruit vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +1205.6%
Contains more CopperCopper +163.8%
Contains more PhosphorusPhosphorus +69%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +17.5%
Contains more SeleniumSelenium +214.3%
Contains more MagnesiumMagnesium +278.1%
Contains more CalciumCalcium +205.5%
Contains more ZincZinc +215.4%
~equal in Iron ~2.85mg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin AVitamin A +2900%
Contains more Vitamin EVitamin E +397.7%
Contains more Vitamin B3Vitamin B3 +450.9%
Contains more Vitamin B6Vitamin B6 +7050%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +102.7%
Contains more Vitamin B5Vitamin B5 +24.4%
Contains more Vitamin KVitamin K +2029%
Contains more FolateFolate +1700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.8mg

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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +101.8%
Contains more CarbsCarbs +554.5%
Contains more WaterWater +164.1%
Contains more OtherOther +157.2%
~equal in Fats ~0.56g

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Poly. FatPolyunsaturated fat +57.4%
Contains more Mono. FatMonounsaturated fat +32.4%

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

All nutrients comparison - raw data values

Nutrient Dried fruit Seaweed DV% diff.
Vitamin K 3.1µg 66µg 52%
Folate 10µg 180µg 43%
Potassium 1162mg 89mg 32%
Fiber 7.3g 1.3g 24%
Copper 0.343mg 0.13mg 24%
Vitamin E 4.33mg 0.87mg 23%
Magnesium 32mg 121mg 21%
Vitamin A 180µg 6µg 19%
Carbs 62.64g 9.57g 18%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.47mg 13%
Calcium 55mg 168mg 11%
Vitamin B6 0.143mg 0.002mg 11%
Calories 241kcal 43kcal 10%
Sodium 10mg 233mg 10%
Zinc 0.39mg 1.23mg 8%
Vitamin B2 0.074mg 0.15mg 6%
Phosphorus 71mg 42mg 4%
Protein 3.39g 1.68g 3%
Vitamin B5 0.516mg 0.642mg 3%
Vitamin B1 0.015mg 0.05mg 3%
Selenium 2.2µg 0.7µg 3%
Iron 2.66mg 2.85mg 2%
Vitamin C 1mg 3mg 2%
Manganese 0.235mg 0.2mg 2%
Saturated fat 0.017g 0.247g 1%
Fats 0.51g 0.56g 0%
Net carbs 55.34g 8.27g N/A
Sugar 53.44g 0.6g N/A
Starch 0.35g 0%
Choline 13.9mg 12.8mg 0%
Monounsaturated fat 0.074g 0.098g 0%
Polyunsaturated fat 0.074g 0.047g 0%
Tryptophan 0.016mg 0.048mg 0%
Threonine 0.073mg 0.055mg 0%
Isoleucine 0.063mg 0.076mg 0%
Leucine 0.105mg 0.083mg 0%
Lysine 0.083mg 0.082mg 0%
Methionine 0.015mg 0.025mg 0%
Phenylalanine 0.062mg 0.043mg 0%
Valine 0.078mg 0.072mg 0%
Histidine 0.047mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Seaweed
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
33%
Seaweed
Minerals Daily Need Coverage Score
44%
Dried fruit
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 52.84g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 31)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 223mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.23g)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.