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Dried fruit vs. Sour cherry — In-Depth Nutrition Comparison

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The main differences between Dried fruit and Sour cherry

  • Sour cherry contains less Potassium, Iron, Fiber, Vitamin B3, Vitamin B5, Phosphorus, Manganese, Vitamin B6, and Magnesium than Dried fruit.
  • Daily need coverage for Potassium from Dried fruit is 31% higher.
  • Sour cherry has 13 times less Vitamin B5 than Dried fruit. Dried fruit has 0.516mg of Vitamin B5, while Sour cherry has 0.041mg.

Food types used in this article are Apricots, dried, sulfured, uncooked and Cherries, sour, canned, water pack, drained.

Infographic

Dried fruit vs Sour cherry 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.
Contains more Calcium +400%
Contains more Iron +315.6%
Contains more Magnesium +300%
Contains more Phosphorus +343.8%
Contains more Potassium +910.4%
Contains more Zinc +457.1%
Contains more Manganese +298.3%
Contains less Sodium -60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 24% 6% 7% 11% 1% 2% 0% 8% 0%
Contains more Calcium +400%
Contains more Iron +315.6%
Contains more Magnesium +300%
Contains more Phosphorus +343.8%
Contains more Potassium +910.4%
Contains more Zinc +457.1%
Contains more Manganese +298.3%
Contains less Sodium -60%

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.
:
Contains more Vitamin C +233.3%
Contains more Vitamin B2 +13.8%
Contains more Vitamin B3 +895.8%
Contains more Vitamin B5 +1158.5%
Contains more Vitamin B6 +204.3%
Contains more Vitamin B1 +66.7%
Contains more Vitamin K +161.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 1% 7% 15% 5% 3% 11% 0% 0% 0% 21%
Contains more Vitamin C +233.3%
Contains more Vitamin B2 +13.8%
Contains more Vitamin B3 +895.8%
Contains more Vitamin B5 +1158.5%
Contains more Vitamin B6 +204.3%
Contains more Vitamin B1 +66.7%
Contains more Vitamin K +161.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +391.3%
Contains more Fats +142.9%
Contains more Carbs +499.4%
Contains more Other +655.9%
Contains more Water +185.9%
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% 88%
Protein: 0.69 g
Fats: 0.21 g
Carbs: 10.45 g
Water: 88.31 g
Other: 0.34 g
Contains more Protein +391.3%
Contains more Fats +142.9%
Contains more Carbs +499.4%
Contains more Other +655.9%
Contains more Water +185.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +78800%
Contains more Glucose +689.5%
Contains more Fructose +347%
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
60% 40%
Starch: 0 g
Sucrose: 0.01 g
Glucose: 4.19 g
Fructose: 2.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +78800%
Contains more Glucose +689.5%
Contains more Fructose +347%

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 Sour cherry
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Dried fruit Sour cherry Opinion
Net carbs 55.34g 9.25g Dried fruit
Protein 3.39g 0.69g Dried fruit
Fats 0.51g 0.21g Dried fruit
Carbs 62.64g 10.45g Dried fruit
Calories 241kcal 42kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g 2.79g Dried fruit
Sugar 53.44g 6.99g Sour cherry
Fiber 7.3g 1.2g Dried fruit
Calcium 55mg 11mg Dried fruit
Iron 2.66mg 0.64mg Dried fruit
Magnesium 32mg 8mg Dried fruit
Phosphorus 71mg 16mg Dried fruit
Potassium 1162mg 115mg Dried fruit
Sodium 10mg 4mg Sour cherry
Zinc 0.39mg 0.07mg Dried fruit
Copper 0.343mg Dried fruit
Manganese 0.235mg 0.059mg Dried fruit
Selenium 2.2µg Dried fruit
Vitamin A 3604IU Dried fruit
Vitamin A RAE 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 1mg 0.3mg Dried fruit
Vitamin B1 0.015mg 0.025mg Sour cherry
Vitamin B2 0.074mg 0.065mg Dried fruit
Vitamin B3 2.589mg 0.26mg Dried fruit
Vitamin B5 0.516mg 0.041mg Dried fruit
Vitamin B6 0.143mg 0.047mg Dried fruit
Folate 10µg Dried fruit
Choline 13.9mg Dried fruit
Vitamin K 3.1µg 8.1µg Sour cherry
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 Sour cherry
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 Sour cherry
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
36%
Dried fruit
5%
Sour cherry
Minerals Daily Need Coverage Score
44%
Dried fruit
6%
Sour cherry

Comparison summary

Which food is lower in Sugar?
Sour cherry
Sour cherry is lower in Sugar (difference - 46.45g)
Which food contains less Sodium?
Sour cherry
Sour cherry contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Sour cherry
Sour cherry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Sour cherry
Sour cherry is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Sour cherry
Sour cherry is cheaper (difference - $2)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 10)
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

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. Sour cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167769/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.