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  6. Dried fruit vs. Table salt

Dried fruit vs. Table salt — In-Depth Nutrition Comparison

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How are dried fruit and table salt different?

  • Dried fruit has more vitamin A, copper, potassium, fiber, iron, vitamin E, vitamin B3, vitamin B6, and vitamin B5 than table salt.
  • Daily need coverage for sodium for table salt is 1685% higher.
  • Dried fruit has less sodium.
  • Table salt has a lower glycemic index (0) than dried fruit (31).

Apricots, dried, sulfured, uncooked and Salt, table are the varieties used in this article.

Infographic

Dried fruit vs Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +3100%
Contains more CalciumCalcium +129.2%
Contains more PotassiumPotassium +14425%
Contains more IronIron +706.1%
Contains more CopperCopper +1043.3%
Contains more ZincZinc +290%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +135%
Contains more SeleniumSelenium +2100%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Table salt DV% diff.
Sodium 10mg 38758mg 1685%
Copper 0.343mg 0.03mg 35%
Potassium 1162mg 8mg 34%
Fiber 7.3g 0g 29%
Vitamin E 4.33mg 0mg 29%
Iron 2.66mg 0.33mg 29%
Carbs 62.64g 0g 21%
Vitamin A 180µg 0µg 20%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0mg 16%
Calories 241kcal 0kcal 12%
Vitamin B6 0.143mg 0mg 11%
Vitamin B5 0.516mg 0mg 10%
Phosphorus 71mg 0mg 10%
Magnesium 32mg 1mg 7%
Protein 3.39g 0g 7%
Manganese 0.235mg 0.1mg 6%
Vitamin B2 0.074mg 0mg 6%
Selenium 2.2µg 0.1µg 4%
Vitamin K 3.1µg 0µg 3%
Zinc 0.39mg 0.1mg 3%
Choline 13.9mg 0mg 3%
Folate 10µg 0µg 3%
Calcium 55mg 24mg 3%
Vitamin B1 0.015mg 0mg 1%
Fats 0.51g 0g 1%
Vitamin C 1mg 0mg 1%
Net carbs 55.34g 0g N/A
Sugar 53.44g 0g N/A
Starch 0.35g 0%
Saturated fat 0.017g 0g 0%
Monounsaturated fat 0.074g 0g 0%
Polyunsaturated fat 0.074g 0g 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: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15345%
Contains more OtherOther +3783.3%

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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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.