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Dried fruit vs. Tortilla — In-Depth Nutrition Comparison

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A recap on differences between dried fruit and tortilla

  • Dried fruit has more potassium, vitamin E, copper, and fiber; however, tortilla is higher in vitamin B1, selenium, folate, iron, and phosphorus.
  • Dried fruit covers your daily potassium needs 31% more than tortilla.
  • Tortilla contains 23 times less vitamin E than dried fruit. Dried fruit contains 4.33mg of vitamin E, while tortilla contains 0.19mg.
  • Dried fruit has less sodium.
  • The glycemic index of tortilla is higher.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Tortilla, includes plain and from mutton sandwich (Navajo).

Infographic

Dried fruit vs Tortilla 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +1006.7%
Contains more CopperCopper +236.3%
Contains more ZincZinc +21.9%
Contains less SodiumSodium -97.9%
Contains more CalciumCalcium +27.3%
Contains more IronIron +43.2%
Contains more PhosphorusPhosphorus +105.6%
Contains more ManganeseManganese +14%
Contains more SeleniumSelenium +654.5%

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% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2178.9%
Contains more Vitamin B5Vitamin B5 +203.5%
Contains more Vitamin B6Vitamin B6 +138.3%
Contains more Vitamin KVitamin K +675%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2366.7%
Contains more Vitamin B2Vitamin B2 +54.1%
Contains more Vitamin B3Vitamin B3 +59.3%
Contains more FolateFolate +880%
~equal in Vitamin D ~µg
~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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more CarbsCarbs +25.4%
Contains more OtherOther +37.4%
Contains more ProteinProtein +114.7%
Contains more FatsFats +86.3%
Contains more WaterWater +29.4%

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains less Sat. FatSaturated fat -94.3%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +428.4%

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
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
Contains more SucroseSucrose +3486.4%
Contains more GlucoseGlucose +21953.3%
Contains more FructoseFructose +∞%
Contains more StarchStarch +12191.4%
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 Tortilla
Lower in Cholesterol ok
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Tortilla DV% diff.
Potassium 1162mg 105mg 31%
Vitamin B1 0.015mg 0.37mg 30%
Vitamin E 4.33mg 0.19mg 28%
Copper 0.343mg 0.102mg 27%
Selenium 2.2µg 16.6µg 26%
Folate 10µg 98µg 22%
Sodium 10mg 482mg 21%
Fiber 7.3g 2.4g 20%
Vitamin A 180µg 20%
Starch 0.35g 43.02g 18%
Fructose 12.47g 0g 16%
Iron 2.66mg 3.81mg 14%
Phosphorus 71mg 146mg 11%
Vitamin B3 2.589mg 4.125mg 10%
Protein 3.39g 7.28g 8%
Vitamin B5 0.516mg 0.17mg 7%
Vitamin B6 0.143mg 0.06mg 6%
Carbs 62.64g 49.94g 4%
Choline 13.9mg 3%
Vitamin B2 0.074mg 0.114mg 3%
Magnesium 32mg 19mg 3%
Vitamin K 3.1µg 0.4µg 2%
Polyunsaturated fat 0.074g 0.391g 2%
Calcium 55mg 70mg 2%
Vitamin C 1mg 0mg 1%
Saturated fat 0.017g 0.296g 1%
Zinc 0.39mg 0.32mg 1%
Fats 0.51g 0.95g 1%
Manganese 0.235mg 0.268mg 1%
Calories 241kcal 237kcal 0%
Net carbs 55.34g 47.54g N/A
Sugar 53.44g 2.75g N/A
Monounsaturated fat 0.074g 0.185g 0%
Tryptophan 0.016mg 0.06mg 0%
Threonine 0.073mg 0.182mg 0%
Isoleucine 0.063mg 0.286mg 0%
Leucine 0.105mg 0.53mg 0%
Lysine 0.083mg 0.157mg 0%
Methionine 0.015mg 0.122mg 0%
Phenylalanine 0.062mg 0.375mg 0%
Valine 0.078mg 0.326mg 0%
Histidine 0.047mg 0.165mg 0%
Omega-3 - ALA 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Tortilla
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Tortilla
Minerals Daily Need Coverage Score
44%
Dried fruit
48%
Tortilla

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Tortilla
Tortilla is lower in Sugar (difference - 50.69g)
Which food is cheaper?
Tortilla
Tortilla is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 472mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.279g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.