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  6. Dried fruit vs. Spinach raw

Dried fruit vs. Spinach raw — In-Depth Nutrition Comparison

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How are Dried fruit and Spinach raw different?

  • Dried fruit is higher in Copper, Fiber, Potassium, Vitamin E, and Vitamin B3, however, Spinach raw is richer in Vitamin K, Folate, Vitamin A RAE, Vitamin C, and Manganese.
  • Daily need coverage for Vitamin K from Spinach raw is 400% higher.
  • Dried fruit contains 4 times more Vitamin B3 than Spinach raw. While Dried fruit contains 2.589mg of Vitamin B3, Spinach raw contains only 0.724mg.

Apricots, dried, sulfured, uncooked and Spinach, raw are the varieties used in this article.

Infographic

Dried fruit vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more PotassiumPotassium +108.2%
Contains more CopperCopper +163.8%
Contains more PhosphorusPhosphorus +44.9%
Contains less SodiumSodium -87.3%
Contains more SeleniumSelenium +120%
Contains more MagnesiumMagnesium +146.9%
Contains more CalciumCalcium +80%
Contains more ZincZinc +35.9%
Contains more ManganeseManganese +281.7%
~equal in Iron ~2.71mg

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% 216% 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 94% 563% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin EVitamin E +113.3%
Contains more Vitamin B3Vitamin B3 +257.6%
Contains more Vitamin B5Vitamin B5 +693.8%
Contains more Vitamin CVitamin C +2710%
Contains more Vitamin AVitamin A +160.2%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +155.4%
Contains more Vitamin B6Vitamin B6 +36.4%
Contains more Vitamin KVitamin K +15477.4%
Contains more FolateFolate +1840%
Contains more CholineCholine +38.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +18.5%
Contains more FatsFats +30.8%
Contains more CarbsCarbs +1625.6%
Contains more OtherOther +49.4%
Contains more WaterWater +195.9%

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
26% 4% 69%
Saturated Fat: Sat. Fat 0.063 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated Fat -73%
Contains more Mono. FatMonounsaturated Fat +640%
Contains more Poly. FatPolyunsaturated fat +123%

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
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +11171.4%
Contains more GlucoseGlucose +29972.7%
Contains more FructoseFructose +8213.3%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

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

All nutrients comparison - raw data values

Nutrient Dried fruit Spinach raw Opinion
Calories 241kcal 23kcal Dried fruit
Protein 3.39g 2.86g Dried fruit
Fats 0.51g 0.39g Dried fruit
Vitamin C 1mg 28.1mg Spinach raw
Net carbs 55.34g 1.43g Dried fruit
Carbs 62.64g 3.63g Dried fruit
Magnesium 32mg 79mg Spinach raw
Calcium 55mg 99mg Spinach raw
Potassium 1162mg 558mg Dried fruit
Iron 2.66mg 2.71mg Spinach raw
Sugar 53.44g 0.42g Spinach raw
Fiber 7.3g 2.2g Dried fruit
Copper 0.343mg 0.13mg Dried fruit
Zinc 0.39mg 0.53mg Spinach raw
Starch 0.35g Dried fruit
Phosphorus 71mg 49mg Dried fruit
Sodium 10mg 79mg Dried fruit
Vitamin A 3604IU 9377IU Spinach raw
Vitamin A RAE 180µg 469µg Spinach raw
Vitamin E 4.33mg 2.03mg Dried fruit
Manganese 0.235mg 0.897mg Spinach raw
Selenium 2.2µg 1µg Dried fruit
Vitamin B1 0.015mg 0.078mg Spinach raw
Vitamin B2 0.074mg 0.189mg Spinach raw
Vitamin B3 2.589mg 0.724mg Dried fruit
Vitamin B5 0.516mg 0.065mg Dried fruit
Vitamin B6 0.143mg 0.195mg Spinach raw
Vitamin K 3.1µg 482.9µg Spinach raw
Folate 10µg 194µg Spinach raw
Choline 13.9mg 19.3mg Spinach raw
Saturated Fat 0.017g 0.063g Dried fruit
Monounsaturated Fat 0.074g 0.01g Dried fruit
Polyunsaturated fat 0.074g 0.165g Spinach raw
Tryptophan 0.016mg 0.039mg Spinach raw
Threonine 0.073mg 0.122mg Spinach raw
Isoleucine 0.063mg 0.147mg Spinach raw
Leucine 0.105mg 0.223mg Spinach raw
Lysine 0.083mg 0.174mg Spinach raw
Methionine 0.015mg 0.053mg Spinach raw
Phenylalanine 0.062mg 0.129mg Spinach raw
Valine 0.078mg 0.161mg Spinach raw
Histidine 0.047mg 0.064mg Spinach raw
Fructose 12.47g 0.15g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
168%
Spinach raw
Minerals Daily Need Coverage Score
44%
Dried fruit
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 53.02g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.8)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 69mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
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.

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.