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Dried fruit vs. Strawberry — In-Depth Nutrition Comparison

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How are Dried fruit and Strawberry different?

  • Dried fruit is richer in Copper, Potassium, Iron, Vitamin E , Fiber, Vitamin A RAE, Vitamin B3, Vitamin B5, and Vitamin B6, while Strawberry is higher in Vitamin C.
  • Strawberry covers your daily need of Vitamin C 64% more than Dried fruit.
  • Dried fruit contains 180 times more Vitamin A RAE than Strawberry. Dried fruit contains 180µg of Vitamin A RAE, while Strawberry contains 1µg.

Apricots, dried, sulfured, uncooked and Strawberries, raw types were used in this article.

Infographic

Dried fruit vs Strawberry 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 +243.8%
Contains more Iron +548.8%
Contains more Magnesium +146.2%
Contains more Phosphorus +195.8%
Contains more Potassium +659.5%
Contains more Zinc +178.6%
Contains more Copper +614.6%
Contains more Selenium +450%
Contains less Sodium -90%
Contains more Manganese +64.3%
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 5% 16% 10% 11% 14% 1% 4% 16% 51% 3%
Contains more Calcium +243.8%
Contains more Iron +548.8%
Contains more Magnesium +146.2%
Contains more Phosphorus +195.8%
Contains more Potassium +659.5%
Contains more Zinc +178.6%
Contains more Copper +614.6%
Contains more Selenium +450%
Contains less Sodium -90%
Contains more Manganese +64.3%

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 A +29933.3%
Contains more Vitamin E +1393.1%
Contains more Vitamin B2 +236.4%
Contains more Vitamin B3 +570.7%
Contains more Vitamin B5 +312.8%
Contains more Vitamin B6 +204.3%
Contains more Choline +143.9%
Contains more Vitamin K +40.9%
Contains more Vitamin C +5780%
Contains more Vitamin B1 +60%
Contains more Folate +140%
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 1% 6% 0% 196% 6% 6% 8% 8% 11% 18% 0% 4% 6%
Contains more Vitamin A +29933.3%
Contains more Vitamin E +1393.1%
Contains more Vitamin B2 +236.4%
Contains more Vitamin B3 +570.7%
Contains more Vitamin B5 +312.8%
Contains more Vitamin B6 +204.3%
Contains more Choline +143.9%
Contains more Vitamin K +40.9%
Contains more Vitamin C +5780%
Contains more Vitamin B1 +60%
Contains more Folate +140%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +406%
Contains more Fats +70%
Contains more Carbs +715.6%
Contains more Other +542.5%
Contains more Water +194.4%
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more Protein +406%
Contains more Fats +70%
Contains more Carbs +715.6%
Contains more Other +542.5%
Contains more Water +194.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +72.1%
Contains less Saturated Fat -11.8%
Contains more Polyunsaturated fat +109.5%
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
7% 20% 73%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.043 g
Polyunsaturated fat: 0.155 g
Contains more Monounsaturated Fat +72.1%
Contains less Saturated Fat -11.8%
Contains more Polyunsaturated fat +109.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +775%
Contains more Sucrose +1578.7%
Contains more Glucose +1562.3%
Contains more Fructose +411.1%
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
10% 40% 49%
Starch: 0.04 g
Sucrose: 0.47 g
Glucose: 1.99 g
Fructose: 2.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +775%
Contains more Sucrose +1578.7%
Contains more Glucose +1562.3%
Contains more Fructose +411.1%

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 Strawberry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Strawberry Opinion
Net carbs 55.34g 5.68g Dried fruit
Protein 3.39g 0.67g Dried fruit
Fats 0.51g 0.3g Dried fruit
Carbs 62.64g 7.68g Dried fruit
Calories 241kcal 32kcal Dried fruit
Starch 0.35g 0.04g Dried fruit
Fructose 12.47g 2.44g Dried fruit
Sugar 53.44g 4.89g Strawberry
Fiber 7.3g 2g Dried fruit
Calcium 55mg 16mg Dried fruit
Iron 2.66mg 0.41mg Dried fruit
Magnesium 32mg 13mg Dried fruit
Phosphorus 71mg 24mg Dried fruit
Potassium 1162mg 153mg Dried fruit
Sodium 10mg 1mg Strawberry
Zinc 0.39mg 0.14mg Dried fruit
Copper 0.343mg 0.048mg Dried fruit
Manganese 0.235mg 0.386mg Strawberry
Selenium 2.2µg 0.4µg Dried fruit
Vitamin A 3604IU 12IU Dried fruit
Vitamin A RAE 180µg 1µg Dried fruit
Vitamin E 4.33mg 0.29mg Dried fruit
Vitamin C 1mg 58.8mg Strawberry
Vitamin B1 0.015mg 0.024mg Strawberry
Vitamin B2 0.074mg 0.022mg Dried fruit
Vitamin B3 2.589mg 0.386mg Dried fruit
Vitamin B5 0.516mg 0.125mg Dried fruit
Vitamin B6 0.143mg 0.047mg Dried fruit
Folate 10µg 24µg Strawberry
Choline 13.9mg 5.7mg Dried fruit
Vitamin K 3.1µg 2.2µg Dried fruit
Tryptophan 0.016mg 0.008mg Dried fruit
Threonine 0.073mg 0.02mg Dried fruit
Isoleucine 0.063mg 0.016mg Dried fruit
Leucine 0.105mg 0.034mg Dried fruit
Lysine 0.083mg 0.026mg Dried fruit
Methionine 0.015mg 0.002mg Dried fruit
Phenylalanine 0.062mg 0.019mg Dried fruit
Valine 0.078mg 0.019mg Dried fruit
Histidine 0.047mg 0.012mg Dried fruit
Saturated Fat 0.017g 0.015g Strawberry
Monounsaturated Fat 0.074g 0.043g Dried fruit
Polyunsaturated fat 0.074g 0.155g Strawberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Strawberry
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
20%
Strawberry
Minerals Daily Need Coverage Score
44%
Dried fruit
13%
Strawberry

Comparison summary

Which food is lower in Sugar?
Strawberry
Strawberry is lower in Sugar (difference - 48.55g)
Which food contains less Sodium?
Strawberry
Strawberry contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Strawberry
Strawberry is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Strawberry
Strawberry is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 9)
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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.