Dried fruit vs. Walnut — In-Depth Nutrition Comparison
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What are the differences between dried fruit and walnut?
- Dried fruit is higher in vitamin A and vitamin E, yet walnut is higher in manganese, copper, phosphorus, vitamin B6, magnesium, vitamin B1, and zinc.
- Walnut's daily need coverage for manganese is 138% more.
- Dried fruit has 180 times more vitamin A than walnut. While dried fruit has 3604IU of vitamin A, walnut has only 20IU.
- The amount of saturated fat in dried fruit is lower.
- The glycemic index of walnut is lower.
We used Apricots, dried, sulfured, uncooked and Nuts, walnuts, english types 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 PotassiumPotassium | +163.5% |
| Contains more MagnesiumMagnesium | +393.8% |
| Contains more CalciumCalcium | +78.2% |
| Contains more CopperCopper | +362.4% |
| Contains more ZincZinc | +692.3% |
| Contains more PhosphorusPhosphorus | +387.3% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +1352.8% |
| Contains more SeleniumSelenium | +122.7% |
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 | +17900% |
| Contains more Vitamin EVitamin E | +518.6% |
| Contains more Vitamin B3Vitamin B3 | +130.1% |
| Contains more Vitamin KVitamin K | +14.8% |
| Contains more Vitamin CVitamin C | +30% |
| Contains more Vitamin B1Vitamin B1 | +2173.3% |
| Contains more Vitamin B2Vitamin B2 | +102.7% |
| Contains more Vitamin B5Vitamin B5 | +10.5% |
| Contains more Vitamin B6Vitamin B6 | +275.5% |
| Contains more FolateFolate | +880% |
| Contains more CholineCholine | +182% |
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:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more CarbsCarbs | +356.9% |
| Contains more WaterWater | +659% |
| Contains more OtherOther | +44.4% |
| Contains more ProteinProtein | +349.3% |
| Contains more FatsFats | +12686.3% |
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
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +11971.6% |
| Contains more Poly. FatPolyunsaturated fat | +63648.6% |
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:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +483.3% |
| Contains more SucroseSucrose | +224.7% |
| Contains more GlucoseGlucose | +41250% |
| Contains more FructoseFructose | +13755.6% |
~equal in
Lactose
~0g
~equal in
Maltose
~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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.074g | 47.174g | 314% |
| Manganese | 0.235mg | 3.414mg | 138% |
| Copper | 0.343mg | 1.586mg | 138% |
| Fats | 0.51g | 65.21g | 100% |
| Phosphorus | 71mg | 346mg | 39% |
| Magnesium | 32mg | 158mg | 30% |
| Vitamin B6 | 0.143mg | 0.537mg | 30% |
| Saturated fat | 0.017g | 6.126g | 28% |
| Vitamin B1 | 0.015mg | 0.341mg | 27% |
| Zinc | 0.39mg | 3.09mg | 25% |
| Protein | 3.39g | 15.23g | 24% |
| Vitamin E | 4.33mg | 0.7mg | 24% |
| Monounsaturated fat | 0.074g | 8.933g | 22% |
| Folate | 10µg | 98µg | 22% |
| Calories | 241kcal | 654kcal | 21% |
| Potassium | 1162mg | 441mg | 21% |
| Vitamin A | 180µg | 1µg | 20% |
| Carbs | 62.64g | 13.71g | 16% |
| Fructose | 12.47g | 0.09g | 15% |
| Vitamin B3 | 2.589mg | 1.125mg | 9% |
| Vitamin B2 | 0.074mg | 0.15mg | 6% |
| Choline | 13.9mg | 39.2mg | 5% |
| Selenium | 2.2µg | 4.9µg | 5% |
| Calcium | 55mg | 98mg | 4% |
| Iron | 2.66mg | 2.91mg | 3% |
| Fiber | 7.3g | 6.7g | 2% |
| Vitamin B5 | 0.516mg | 0.57mg | 1% |
| Vitamin C | 1mg | 1.3mg | 0% |
| Net carbs | 55.34g | 7.01g | N/A |
| Sugar | 53.44g | 2.61g | N/A |
| Starch | 0.35g | 0.06g | 0% |
| Sodium | 10mg | 2mg | 0% |
| Vitamin K | 3.1µg | 2.7µg | 0% |
| Tryptophan | 0.016mg | 0.17mg | 0% |
| Threonine | 0.073mg | 0.596mg | 0% |
| Isoleucine | 0.063mg | 0.625mg | 0% |
| Leucine | 0.105mg | 1.17mg | 0% |
| Lysine | 0.083mg | 0.424mg | 0% |
| Methionine | 0.015mg | 0.236mg | 0% |
| Phenylalanine | 0.062mg | 0.711mg | 0% |
| Valine | 0.078mg | 0.753mg | 0% |
| Histidine | 0.047mg | 0.391mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
44%
152%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 50.83g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 6.109g)
Which food is cheaper?
Dried fruit is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.