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Dried fruit vs. Wheat — In-Depth Nutrition Comparison

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How are dried fruit and wheat different?

  • Dried fruit is richer in vitamin A and potassium, while wheat is higher in selenium, manganese, phosphorus, zinc, vitamin B1, magnesium, vitamin B3, and copper.
  • Wheat covers your daily need for selenium, 159% more than dried fruit.
  • Wheat has a higher glycemic index (50) than dried fruit (31).

Apricots, dried, sulfured, uncooked and Wheat, durum types were used in this article.

Infographic

Dried fruit vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +61.8%
Contains more PotassiumPotassium +169.6%
Contains more MagnesiumMagnesium +350%
Contains more IronIron +32.3%
Contains more CopperCopper +61.2%
Contains more ZincZinc +966.7%
Contains more PhosphorusPhosphorus +615.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +1181.7%
Contains more SeleniumSelenium +3963.6%

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2693.3%
Contains more Vitamin B2Vitamin B2 +63.5%
Contains more Vitamin B3Vitamin B3 +160.3%
Contains more Vitamin B5Vitamin B5 +81.2%
Contains more Vitamin B6Vitamin B6 +193%
Contains more FolateFolate +330%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Wheat DV% diff.
Selenium 2.2µg 89.4µg 159%
Manganese 0.235mg 3.012mg 121%
Phosphorus 71mg 508mg 62%
Vitamin B1 0.015mg 0.419mg 34%
Zinc 0.39mg 4.16mg 34%
Vitamin E 4.33mg 29%
Fiber 7.3g 29%
Magnesium 32mg 144mg 27%
Vitamin B3 2.589mg 6.738mg 26%
Copper 0.343mg 0.553mg 23%
Potassium 1162mg 431mg 22%
Vitamin B6 0.143mg 0.419mg 21%
Protein 3.39g 13.68g 21%
Vitamin A 180µg 0µg 20%
Fructose 12.47g 16%
Iron 2.66mg 3.52mg 11%
Vitamin B5 0.516mg 0.935mg 8%
Folate 10µg 43µg 8%
Polyunsaturated fat 0.074g 0.978g 6%
Calories 241kcal 339kcal 5%
Vitamin B2 0.074mg 0.121mg 4%
Vitamin K 3.1µg 3%
Fats 0.51g 2.47g 3%
Choline 13.9mg 3%
Carbs 62.64g 71.13g 3%
Calcium 55mg 34mg 2%
Saturated fat 0.017g 0.454g 2%
Vitamin C 1mg 0mg 1%
Monounsaturated fat 0.074g 0.344g 1%
Net carbs 55.34g 71.13g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 10mg 2mg 0%
Tryptophan 0.016mg 0.176mg 0%
Threonine 0.073mg 0.366mg 0%
Isoleucine 0.063mg 0.533mg 0%
Leucine 0.105mg 0.934mg 0%
Lysine 0.083mg 0.303mg 0%
Methionine 0.015mg 0.221mg 0%
Phenylalanine 0.062mg 0.681mg 0%
Valine 0.078mg 0.594mg 0%
Histidine 0.047mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +182.4%
Contains more OtherOther +44.4%
Contains more ProteinProtein +303.5%
Contains more FatsFats +384.3%
Contains more CarbsCarbs +13.6%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +364.9%
Contains more Poly. FatPolyunsaturated fat +1221.6%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.