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  6. Dried fruit vs. Sweet potato

Dried fruit vs. Sweet potato — In-Depth Nutrition Comparison

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How are dried fruit and sweet potato different?

  • Dried fruit is higher in vitamin E, iron, potassium, copper, fiber, and vitamin B3; however, sweet potato is richer in vitamin A, vitamin B5, vitamin B1, and vitamin B6.
  • Daily need coverage for vitamin A for sweet potato is 212% higher.
  • Dried fruit contains 17 times more vitamin E than sweet potato. While dried fruit contains 4.33mg of vitamin E, sweet potato contains only 0.26mg.
  • Dried fruit has a lower glycemic index (31) than sweet potato (70).

Apricots, dried, sulfured, uncooked and Sweet potato, raw, unprepared are the varieties used in this article.

Infographic

Dried fruit vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +244.8%
Contains more IronIron +336.1%
Contains more CopperCopper +127.2%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +51.1%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +266.7%
~equal in Manganese ~0.258mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin EVitamin E +1565.4%
Contains more Vitamin B2Vitamin B2 +21.3%
Contains more Vitamin B3Vitamin B3 +364.8%
Contains more Vitamin KVitamin K +72.2%
Contains more CholineCholine +13%
Contains more Vitamin CVitamin C +140%
Contains more Vitamin AVitamin A +293.9%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B5Vitamin B5 +55%
Contains more Vitamin B6Vitamin B6 +46.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Dried fruit Sweet potato DV% diff.
Vitamin A 180µg 709µg 59%
Vitamin E 4.33mg 0.26mg 27%
Iron 2.66mg 0.61mg 26%
Potassium 1162mg 337mg 24%
Copper 0.343mg 0.151mg 21%
Fiber 7.3g 3g 17%
Fructose 12.47g 0.7g 15%
Carbs 62.64g 20.12g 14%
Vitamin B3 2.589mg 0.557mg 13%
Calories 241kcal 86kcal 8%
Vitamin B5 0.516mg 0.8mg 6%
Vitamin B1 0.015mg 0.078mg 5%
Starch 0.35g 12.65g 5%
Vitamin B6 0.143mg 0.209mg 5%
Protein 3.39g 1.57g 4%
Calcium 55mg 30mg 3%
Phosphorus 71mg 47mg 3%
Selenium 2.2µg 0.6µg 3%
Magnesium 32mg 25mg 2%
Sodium 10mg 55mg 2%
Vitamin C 1mg 2.4mg 2%
Fats 0.51g 0.05g 1%
Vitamin K 3.1µg 1.8µg 1%
Vitamin B2 0.074mg 0.061mg 1%
Manganese 0.235mg 0.258mg 1%
Zinc 0.39mg 0.3mg 1%
Net carbs 55.34g 17.12g N/A
Sugar 53.44g 4.18g N/A
Folate 10µg 11µg 0%
Choline 13.9mg 12.3mg 0%
Saturated fat 0.017g 0.018g 0%
Monounsaturated fat 0.074g 0.001g 0%
Polyunsaturated fat 0.074g 0.014g 0%
Tryptophan 0.016mg 0.031mg 0%
Threonine 0.073mg 0.083mg 0%
Isoleucine 0.063mg 0.055mg 0%
Leucine 0.105mg 0.092mg 0%
Lysine 0.083mg 0.066mg 0%
Methionine 0.015mg 0.029mg 0%
Phenylalanine 0.062mg 0.089mg 0%
Valine 0.078mg 0.086mg 0%
Histidine 0.047mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +115.9%
Contains more FatsFats +920%
Contains more CarbsCarbs +211.3%
Contains more OtherOther +162.2%
Contains more WaterWater +150.2%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +7300%
Contains more Poly. FatPolyunsaturated fat +428.6%
~equal in Saturated fat ~0.018g

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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +213.1%
Contains more GlucoseGlucose +3345.8%
Contains more FructoseFructose +1681.4%
Contains more StarchStarch +3514.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.