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  6. Dried fruit vs. Vegetable oil

Dried fruit vs. Vegetable oil — In-Depth Nutrition Comparison

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What are the differences between dried fruit and vegetable oil?

  • Dried fruit is higher in vitamin A, copper, potassium, iron, fiber, vitamin B3, and vitamin B6, yet vegetable oil is higher in vitamin E and vitamin K.
  • Dried fruit's daily need coverage for vitamin A is 72% more.
  • The amount of saturated fat in dried fruit is lower.
  • The glycemic index of vegetable oil is lower.

We used Apricots, dried, sulfured, uncooked and Oil, corn, peanut, and olive types in this article.

Infographic

Dried fruit vs Vegetable oil 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% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1946.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +1850%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 FolateFolate +∞%
Contains more CholineCholine +6850%
Contains more Vitamin EVitamin E +241.3%
Contains more Vitamin KVitamin K +577.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +19507.8%

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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +64809.5%
Contains more Poly. FatPolyunsaturated fat +44539.2%

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 Vegetable oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Vegetable oil DV% diff.
Polyunsaturated fat 0.074g 33.033g 220%
Fats 0.51g 100g 153%
Monounsaturated fat 0.074g 48.033g 120%
Vitamin E 4.33mg 14.78mg 70%
Saturated fat 0.017g 14.367g 65%
Copper 0.343mg 0mg 38%
Potassium 1162mg 0mg 34%
Calories 241kcal 884kcal 32%
Iron 2.66mg 0.13mg 32%
Fiber 7.3g 0g 29%
Carbs 62.64g 0g 21%
Vitamin A 180µg 0µg 20%
Vitamin B3 2.589mg 0mg 16%
Fructose 12.47g 16%
Vitamin K 3.1µg 21µg 15%
Vitamin B6 0.143mg 0mg 11%
Phosphorus 71mg 0mg 10%
Manganese 0.235mg 0mg 10%
Vitamin B5 0.516mg 0mg 10%
Magnesium 32mg 0mg 8%
Protein 3.39g 0g 7%
Vitamin B2 0.074mg 0mg 6%
Calcium 55mg 0mg 6%
Selenium 2.2µg 0µg 4%
Zinc 0.39mg 0.02mg 3%
Folate 10µg 0µg 3%
Choline 13.9mg 0.2mg 2%
Vitamin C 1mg 0mg 1%
Vitamin B1 0.015mg 0mg 1%
Net carbs 55.34g 0g N/A
Sugar 53.44g 0g N/A
Starch 0.35g 0%
Sodium 10mg 0mg 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 Vegetable oil
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
27%
Vegetable oil
Minerals Daily Need Coverage Score
44%
Dried fruit
1%
Vegetable oil

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 31)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $0.7)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 14.35g)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.