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  6. Dried fruit vs. Sunflower oil

Dried fruit vs. Sunflower oil — In-Depth Nutrition Comparison

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What are the differences between dried fruit and sunflower oil?

  • Dried fruit is higher in vitamin A, copper, potassium, iron, fiber, vitamin B3, vitamin B6, and vitamin B5, yet sunflower oil is higher in vitamin E.
  • Sunflower oil's daily need coverage for vitamin E is 245% more.
  • The amount of saturated fat in dried fruit is lower.
  • The glycemic index of sunflower oil is lower.

We used Apricots, dried, sulfured, uncooked and Oil, sunflower, linoleic, (partially hydrogenated) types in this article.

Infographic

Dried fruit vs Sunflower oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 60% 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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +848.7%
Contains more Vitamin KVitamin K +74.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Sunflower oil DV% diff.
Vitamin E 4.33mg 41.08mg 245%
Polyunsaturated fat 0.074g 36.4g 242%
Fats 0.51g 100g 153%
Monounsaturated fat 0.074g 46.2g 115%
Saturated fat 0.017g 13g 59%
Copper 0.343mg 0mg 38%
Potassium 1162mg 0mg 34%
Iron 2.66mg 0mg 33%
Calories 241kcal 884kcal 32%
Fiber 7.3g 0g 29%
Carbs 62.64g 0g 21%
Vitamin A 180µg 0µg 20%
Vitamin B3 2.589mg 0mg 16%
Fructose 12.47g 16%
Vitamin B6 0.143mg 0mg 11%
Phosphorus 71mg 0mg 10%
Manganese 0.235mg 0mg 10%
Vitamin B5 0.516mg 0mg 10%
Magnesium 32mg 0mg 8%
Protein 3.39g 0g 7%
Vitamin B2 0.074mg 0mg 6%
Calcium 55mg 0mg 6%
Zinc 0.39mg 0mg 4%
Selenium 2.2µg 0µg 4%
Choline 13.9mg 3%
Folate 10µg 0µg 3%
Vitamin K 3.1µg 5.4µg 2%
Vitamin C 1mg 0mg 1%
Vitamin B1 0.015mg 0mg 1%
Net carbs 55.34g 0g N/A
Sugar 53.44g 0g N/A
Starch 0.35g 0%
Sodium 10mg 0mg 0%
Tryptophan 0.016mg 0mg 0%
Threonine 0.073mg 0mg 0%
Isoleucine 0.063mg 0mg 0%
Leucine 0.105mg 0mg 0%
Lysine 0.083mg 0mg 0%
Methionine 0.015mg 0mg 0%
Phenylalanine 0.062mg 0mg 0%
Valine 0.078mg 0mg 0%
Histidine 0.047mg 0mg 0%

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +19507.8%

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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +62332.4%
Contains more Poly. FatPolyunsaturated fat +49089.2%

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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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.