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Dried fruit vs. Sugar substitute — In-Depth Nutrition Comparison

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Differences between dried fruit and sugar substitute

  • Dried fruit has more copper, potassium, iron, fiber, vitamin B6, manganese, phosphorus, and vitamin B5, while sugar substitute has more calcium.
  • Sugar substitute's daily need coverage for calcium is 82% higher.
  • Sugar substitute contains 49 times less copper than dried fruit. Dried fruit contains 0.343mg of copper, while sugar substitute contains 0.007mg.
  • The amount of sodium in dried fruit is lower.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Sweeteners, sugar substitute, granulated, brown.

Infographic

Dried fruit vs Sugar substitute 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 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 0%
Contains more MagnesiumMagnesium +433.3%
Contains more PotassiumPotassium +2879.5%
Contains more IronIron +1562.5%
Contains more CopperCopper +4800%
Contains more ZincZinc +875%
Contains more PhosphorusPhosphorus +787.5%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +968.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1498.2%

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% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +393.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +545%
Contains more Vitamin B6Vitamin B6 +853.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.015mg
~equal in Vitamin B12 ~µg

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
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 g
Contains more ProteinProtein +64.6%
Contains more FatsFats +∞%
Contains more WaterWater +238%
Contains more CarbsCarbs +35.3%
Contains more OtherOther +56.8%

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
47% 14% 39%
Starch: 3.52 g
Sucrose: 0 g
Glucose: 1.09 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.94 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +2934.9%
Contains more FructoseFructose +∞%
Contains more StarchStarch +905.7%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 substitute
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Dried fruit Sugar substitute DV% diff.
Calcium 55mg 879mg 82%
Copper 0.343mg 0.007mg 37%
Potassium 1162mg 39mg 33%
Iron 2.66mg 0.16mg 31%
Vitamin E 4.33mg 29%
Fiber 7.3g 0.6g 27%
Sodium 10mg 572mg 24%
Vitamin A 180µg 20%
Vitamin B3 2.589mg 16%
Fructose 12.47g 0g 16%
Vitamin B6 0.143mg 0.015mg 10%
Vitamin B5 0.516mg 0.08mg 9%
Manganese 0.235mg 0.022mg 9%
Phosphorus 71mg 8mg 9%
Carbs 62.64g 84.77g 7%
Magnesium 32mg 6mg 6%
Vitamin B2 0.074mg 0.015mg 5%
Calories 241kcal 347kcal 5%
Selenium 2.2µg 4%
Zinc 0.39mg 0.04mg 3%
Protein 3.39g 2.06g 3%
Vitamin K 3.1µg 3%
Folate 10µg 3%
Choline 13.9mg 3%
Starch 0.35g 3.52g 1%
Vitamin C 1mg 1%
Fats 0.51g 0g 1%
Net carbs 55.34g 84.17g N/A
Sugar 53.44g 4.03g N/A
Vitamin B1 0.015mg 0.015mg 0%
Saturated fat 0.017g 0%
Monounsaturated fat 0.074g 0%
Polyunsaturated fat 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Sugar substitute
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
24%
Dried fruit
1%
Sugar substitute
Minerals Daily Need Coverage Score
44%
Dried fruit
36%
Sugar substitute

Comparison summary

Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Sugar substitute
Sugar substitute is lower in Sugar (difference - 49.41g)
Which food is lower in Saturated fat?
Sugar substitute
Sugar substitute is lower in Saturated fat (difference - 0.017g)
Which food is cheaper?
Sugar substitute
Sugar substitute is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 562mg)
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

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 substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.