Dried fruit vs. Tamale — In-Depth Nutrition Comparison
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How are dried fruit and tamale different?
- Dried fruit is higher in vitamin A, copper, potassium, vitamin E, iron, and fiber; however, tamale is richer in vitamin B12 and zinc.
- Daily need coverage for vitamin A for dried fruit is 72% higher.
- Dried fruit has less sodium.
- Dried fruit has a lower glycemic index (31) than tamale (82).
Apricots, dried, sulfured, uncooked and Tamales (Navajo) are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more CalciumCalcium | +89.7% |
| Contains more PotassiumPotassium | +787% |
| Contains more IronIron | +118% |
| Contains more CopperCopper | +444.4% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +35.1% |
| Contains more ZincZinc | +279.5% |
| Contains more PhosphorusPhosphorus | +39.4% |
| Contains more SeleniumSelenium | +172.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +62.8% |
| Contains more Vitamin B5Vitamin B5 | +151.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +70% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.343mg | 0.063mg | 31% |
| Potassium | 1162mg | 131mg | 30% |
| Vitamin E | 4.33mg | 0mg | 29% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Vitamin A | 180µg | 0µg | 20% |
| Sodium | 10mg | 427mg | 18% |
| Iron | 2.66mg | 1.22mg | 18% |
| Fiber | 7.3g | 3.1g | 17% |
| Fructose | 12.47g | 0.17g | 15% |
| Carbs | 62.64g | 18.12g | 15% |
| Saturated fat | 0.017g | 2.396g | 11% |
| Zinc | 0.39mg | 1.48mg | 10% |
| Fats | 0.51g | 6.12g | 9% |
| Monounsaturated fat | 0.074g | 2.739g | 7% |
| Selenium | 2.2µg | 6µg | 7% |
| Protein | 3.39g | 6.28g | 6% |
| Vitamin B3 | 2.589mg | 1.59mg | 6% |
| Vitamin B5 | 0.516mg | 0.205mg | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Starch | 0.35g | 12.27g | 5% |
| Phosphorus | 71mg | 99mg | 4% |
| Polyunsaturated fat | 0.074g | 0.688g | 4% |
| Calories | 241kcal | 153kcal | 4% |
| Vitamin K | 3.1µg | 3% | |
| Choline | 13.9mg | 3% | |
| Vitamin B1 | 0.015mg | 0.05mg | 3% |
| Manganese | 0.235mg | 0.174mg | 3% |
| Calcium | 55mg | 29mg | 3% |
| Magnesium | 32mg | 22mg | 2% |
| Vitamin C | 1mg | 1.7mg | 1% |
| Folate | 10µg | 15µg | 1% |
| Net carbs | 55.34g | 15.02g | N/A |
| Sugar | 53.44g | 0.99g | N/A |
| Vitamin B2 | 0.074mg | 0.08mg | 0% |
| Vitamin B6 | 0.143mg | 0.143mg | 0% |
| Tryptophan | 0.016mg | 0.052mg | 0% |
| Threonine | 0.073mg | 0.239mg | 0% |
| Isoleucine | 0.063mg | 0.271mg | 0% |
| Leucine | 0.105mg | 0.568mg | 0% |
| Lysine | 0.083mg | 0.427mg | 0% |
| Methionine | 0.015mg | 0.15mg | 0% |
| Phenylalanine | 0.062mg | 0.275mg | 0% |
| Valine | 0.078mg | 0.318mg | 0% |
| Histidine | 0.047mg | 0.196mg | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more CarbsCarbs | +245.7% |
| Contains more OtherOther | +86.2% |
| Contains more ProteinProtein | +85.3% |
| Contains more FatsFats | +1100% |
| Contains more WaterWater | +120.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +3601.4% |
| Contains more Poly. FatPolyunsaturated fat | +829.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
12.27 g
Sucrose:
0.4 g
Glucose:
0.21 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0.22 g
Galactose:
0 g
| Contains more SucroseSucrose | +1872.5% |
| Contains more GlucoseGlucose | +15652.4% |
| Contains more FructoseFructose | +7235.3% |
| Contains more StarchStarch | +3405.7% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
