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Dried fruit vs. Sugar — In-Depth Nutrition Comparison

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What are the differences between Dried fruit and Sugar?

  • Dried fruit is richer than Sugar in Copper, Potassium, Iron, Fiber, Vitamin E , Vitamin A RAE, Vitamin B3, Vitamin B6, Vitamin B5, and Phosphorus.
  • Dried fruit's daily need coverage for Copper is 37% more.

We used Apricots, dried, sulfured, uncooked and Sugars, granulated types in this article.

Infographic

Dried fruit vs Sugar 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%
Sugar
Sugar
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5400%
Contains more PotassiumPotassium +58000%
Contains more IronIron +5220%
Contains more CopperCopper +4800%
Contains more ZincZinc +3800%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +5775%
Contains more SeleniumSelenium +266.7%
Contains less SodiumSodium -90%

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%
Sugar
Sugar
0
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 0% 0% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +289.5%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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
Sugar
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +154350%
Contains more OtherOther +∞%
Contains more CarbsCarbs +59.6%

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
Sugar
Sugar
1
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +1164.9%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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 Sugar
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Sugar Opinion
Calories 241kcal 387kcal Sugar
Protein 3.39g 0g Dried fruit
Fats 0.51g 0g Dried fruit
Vitamin C 1mg 0mg Dried fruit
Net carbs 55.34g 99.98g Sugar
Carbs 62.64g 99.98g Sugar
Magnesium 32mg 0mg Dried fruit
Calcium 55mg 1mg Dried fruit
Potassium 1162mg 2mg Dried fruit
Iron 2.66mg 0.05mg Dried fruit
Sugar 53.44g 99.8g Dried fruit
Fiber 7.3g 0g Dried fruit
Copper 0.343mg 0.007mg Dried fruit
Zinc 0.39mg 0.01mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 0mg Dried fruit
Sodium 10mg 1mg Sugar
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 0mg Dried fruit
Manganese 0.235mg 0.004mg Dried fruit
Selenium 2.2µg 0.6µg Dried fruit
Vitamin B1 0.015mg 0mg Dried fruit
Vitamin B2 0.074mg 0.019mg Dried fruit
Vitamin B3 2.589mg 0mg Dried fruit
Vitamin B5 0.516mg 0mg Dried fruit
Vitamin B6 0.143mg 0mg Dried fruit
Vitamin K 3.1µg 0µg Dried fruit
Folate 10µg 0µg Dried fruit
Choline 13.9mg 0mg Dried fruit
Saturated Fat 0.017g 0g Sugar
Monounsaturated Fat 0.074g 0g Dried fruit
Polyunsaturated fat 0.074g 0g 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
Fructose 12.47g 0g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
0%
Sugar
Minerals Daily Need Coverage Score
44%
Dried fruit
1%
Sugar

Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $1.9)
Which food is lower in Sugar?
Dried fruit
Dried fruit is lower in Sugar (difference - 46.36g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 34)
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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.