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  6. Dried fruit vs. Taco salad

Dried fruit vs. Taco salad — In-Depth Nutrition Comparison

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A recap on differences between dried fruit and taco salad

  • Dried fruit has more vitamin A, potassium, copper, iron, and vitamin B3; however, taco salad is higher in vitamin B12, zinc, and vitamin B2.
  • Dried fruit covers your daily vitamin A needs 66% more than taco salad.
  • Taco salad contains 6 times less potassium than dried fruit. Dried fruit contains 1162mg of potassium, while taco salad contains 210mg.
  • Dried fruit has less sodium.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Fast foods, taco salad.

Infographic

Dried fruit vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +453.3%
Contains more IronIron +131.3%
Contains more CopperCopper +203.5%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +40.7%
Contains more CalciumCalcium +76.4%
Contains more ZincZinc +248.7%
~equal in Phosphorus ~72mg
~equal in Selenium ~2.2µg

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +108.8%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +143.2%
Contains more Vitamin B5Vitamin B5 +31.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +320%
Contains more CholineCholine +67.6%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Dried fruit Taco salad DV% diff.
Vitamin E 4.33mg 29%
Fiber 7.3g 29%
Potassium 1162mg 210mg 28%
Copper 0.343mg 0.113mg 26%
Vitamin A 180µg 20%
Iron 2.66mg 1.15mg 19%
Carbs 62.64g 11.91g 17%
Saturated fat 0.017g 3.446g 16%
Sodium 10mg 385mg 16%
Fructose 12.47g 16%
Vitamin B12 0µg 0.32µg 13%
Fats 0.51g 7.46g 11%
Zinc 0.39mg 1.36mg 9%
Folate 10µg 42µg 8%
Vitamin B3 2.589mg 1.24mg 8%
Vitamin B2 0.074mg 0.18mg 8%
Cholesterol 0mg 22mg 7%
Protein 3.39g 6.68g 7%
Monounsaturated fat 0.074g 2.606g 6%
Polyunsaturated fat 0.074g 0.883g 5%
Calories 241kcal 141kcal 5%
Calcium 55mg 97mg 4%
Vitamin B1 0.015mg 0.05mg 3%
Manganese 0.235mg 0.167mg 3%
Vitamin B5 0.516mg 0.68mg 3%
Vitamin B6 0.143mg 0.11mg 3%
Vitamin K 3.1µg 3%
Choline 13.9mg 23.3mg 2%
Vitamin C 1mg 1.8mg 1%
Magnesium 32mg 26mg 1%
Net carbs 55.34g 11.91g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Phosphorus 71mg 72mg 0%
Selenium 2.2µg 2.2µg 0%
Tryptophan 0.016mg 0.075mg 0%
Threonine 0.073mg 0.254mg 0%
Isoleucine 0.063mg 0.311mg 0%
Leucine 0.105mg 0.549mg 0%
Lysine 0.083mg 0.486mg 0%
Methionine 0.015mg 0.145mg 0%
Phenylalanine 0.062mg 0.277mg 0%
Valine 0.078mg 0.343mg 0%
Histidine 0.047mg 0.201mg 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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more CarbsCarbs +425.9%
Contains more OtherOther +60.6%
Contains more ProteinProtein +97.1%
Contains more FatsFats +1362.7%
Contains more WaterWater +134.2%

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +3421.6%
Contains more Poly. FatPolyunsaturated fat +1093.2%

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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

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.