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  6. Dried fruit vs. Smoothie

Dried fruit vs. Smoothie — In-Depth Nutrition Comparison

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How are Dried fruit and Smoothie different?

  • Dried fruit is higher in Potassium, Iron, Fiber, and Vitamin B3, however, Smoothie is richer in Vitamin C, and Vitamin B12.
  • Daily need coverage for Potassium from Dried fruit is 33% higher.
  • Smoothie has less Sugar.

Apricots, dried, sulfured, uncooked and Beverages, V8 SPLASH Smoothies, Strawberry Banana are the varieties used in this article.

Infographic

Dried fruit vs Smoothie 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
Smoothie
Smoothie
Contains more Calcium +34.1%
Contains more Iron +1673.3%
Contains more Potassium +4741.7%
Contains less Sodium -65.5%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Smoothie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 6% 0% 0% 3% 4% 0% 0% 0% 0%
Contains more Calcium +34.1%
Contains more Iron +1673.3%
Contains more Potassium +4741.7%
Contains less Sodium -65.5%

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
10
:
2
Smoothie
Smoothie
Contains more Vitamin A +783.3%
Contains more Vitamin B3 +217.3%
Contains more Vitamin B6 +74.4%
Contains more Vitamin C +2350%
Contains more Vitamin B12 +∞%
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%
Smoothie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 0% 0% 82% 0% 0% 16% 0% 19% 0% 30% 0%
Contains more Vitamin A +783.3%
Contains more Vitamin B3 +217.3%
Contains more Vitamin B6 +74.4%
Contains more Vitamin C +2350%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
4
:
1
Smoothie
Smoothie
Contains more Protein +177.9%
Contains more Fats +∞%
Contains more Carbs +667.6%
Contains more Other +655.9%
Contains more Water +192.3%
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
Smoothie
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more Protein +177.9%
Contains more Fats +∞%
Contains more Carbs +667.6%
Contains more Other +655.9%
Contains more Water +192.3%

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

All nutrients comparison - raw data values

Nutrient Dried fruit Smoothie Opinion
Net carbs 55.34g 8.16g Dried fruit
Protein 3.39g 1.22g Dried fruit
Fats 0.51g 0g Dried fruit
Carbs 62.64g 8.16g Dried fruit
Calories 241kcal 37kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 7.35g Smoothie
Fiber 7.3g 0g Dried fruit
Calcium 55mg 41mg Dried fruit
Iron 2.66mg 0.15mg Dried fruit
Magnesium 32mg Dried fruit
Phosphorus 71mg Dried fruit
Potassium 1162mg 24mg Dried fruit
Sodium 10mg 29mg Dried fruit
Zinc 0.39mg Dried fruit
Copper 0.343mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg Dried fruit
Vitamin A 3604IU 408IU Dried fruit
Vitamin A RAE 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 1mg 24.5mg Smoothie
Vitamin B1 0.015mg Dried fruit
Vitamin B2 0.074mg Dried fruit
Vitamin B3 2.589mg 0.816mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg 0.082mg Dried fruit
Folate 10µg Dried fruit
Vitamin B12 0µg 0.24µg Smoothie
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 0g Smoothie
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Smoothie
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
14%
Smoothie
Minerals Daily Need Coverage Score
44%
Dried fruit
2%
Smoothie

Comparison summary

Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 46.09g)
Which food is lower in Saturated Fat?
Smoothie
Smoothie is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.