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  6. Dried fruit vs. Seed

Dried fruit vs. Seed — In-Depth Nutrition Comparison

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How are Dried fruit and Seed different?

  • Seed is higher than Dried fruit in Phosphorus, Fiber, Manganese, Selenium, Magnesium, Copper, Iron, Calcium, Vitamin B1, and Vitamin B3.
  • Seed covers your daily need of Phosphorus 113% more than Dried fruit.

Apricots, dried, sulfured, uncooked and Seeds, chia seeds, dried types were used in this article.

Infographic

Dried fruit vs Seed 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
Seed
Seed
Contains more Potassium +185.5%
Contains less Sodium -37.5%
Contains more Calcium +1047.3%
Contains more Iron +190.2%
Contains more Magnesium +946.9%
Contains more Phosphorus +1111.3%
Contains more Zinc +1074.4%
Contains more Copper +169.4%
Contains more Manganese +1058.7%
Contains more Selenium +2409.1%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Potassium +185.5%
Contains less Sodium -37.5%
Contains more Calcium +1047.3%
Contains more Iron +190.2%
Contains more Magnesium +946.9%
Contains more Phosphorus +1111.3%
Contains more Zinc +1074.4%
Contains more Copper +169.4%
Contains more Manganese +1058.7%
Contains more Selenium +2409.1%

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
6
:
5
Seed
Seed
Contains more Vitamin A +6574.1%
Contains more Vitamin E +766%
Contains more Vitamin C +60%
Contains more Vitamin B1 +4033.3%
Contains more Vitamin B2 +129.7%
Contains more Vitamin B3 +241.1%
Contains more Folate +390%
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +6574.1%
Contains more Vitamin E +766%
Contains more Vitamin C +60%
Contains more Vitamin B1 +4033.3%
Contains more Vitamin B2 +129.7%
Contains more Vitamin B3 +241.1%
Contains more Folate +390%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
3
Seed
Seed
Contains more Carbs +48.7%
Contains more Water +432.6%
Contains more Protein +387.9%
Contains more Fats +5927.5%
Contains more Other +86.8%
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
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Carbs +48.7%
Contains more Water +432.6%
Contains more Protein +387.9%
Contains more Fats +5927.5%
Contains more Other +86.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Seed
Seed
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +3020.3%
Contains more Polyunsaturated fat +31879.7%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +3020.3%
Contains more Polyunsaturated fat +31879.7%

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

All nutrients comparison - raw data values

Nutrient Dried fruit Seed Opinion
Net carbs 55.34g 7.72g Dried fruit
Protein 3.39g 16.54g Seed
Fats 0.51g 30.74g Seed
Carbs 62.64g 42.12g Dried fruit
Calories 241kcal 486kcal Seed
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Seed
Fiber 7.3g 34.4g Seed
Calcium 55mg 631mg Seed
Iron 2.66mg 7.72mg Seed
Magnesium 32mg 335mg Seed
Phosphorus 71mg 860mg Seed
Potassium 1162mg 407mg Dried fruit
Sodium 10mg 16mg Dried fruit
Zinc 0.39mg 4.58mg Seed
Copper 0.343mg 0.924mg Seed
Manganese 0.235mg 2.723mg Seed
Selenium 2.2µg 55.2µg Seed
Vitamin A 3604IU 54IU Dried fruit
Vitamin A RAE 180µg Dried fruit
Vitamin E 4.33mg 0.5mg Dried fruit
Vitamin C 1mg 1.6mg Seed
Vitamin B1 0.015mg 0.62mg Seed
Vitamin B2 0.074mg 0.17mg Seed
Vitamin B3 2.589mg 8.83mg Seed
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg Dried fruit
Folate 10µg 49µg Seed
Vitamin K 3.1µg Dried fruit
Tryptophan 0.016mg 0.436mg Seed
Threonine 0.073mg 0.709mg Seed
Isoleucine 0.063mg 0.801mg Seed
Leucine 0.105mg 1.371mg Seed
Lysine 0.083mg 0.97mg Seed
Methionine 0.015mg 0.588mg Seed
Phenylalanine 0.062mg 1.016mg Seed
Valine 0.078mg 0.95mg Seed
Histidine 0.047mg 0.531mg Seed
Trans Fat 0.14g Dried fruit
Saturated Fat 0.017g 3.33g Dried fruit
Monounsaturated Fat 0.074g 2.309g Seed
Polyunsaturated fat 0.074g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Seed
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
35%
Seed
Minerals Daily Need Coverage Score
44%
Dried fruit
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 16)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 3.313g)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.