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  6. Dried fruit vs. Flour

Dried fruit vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between dried fruit and flour

  • Dried fruit has more vitamin A, potassium, vitamin E, and copper, while flour has more vitamin B1, selenium, folate, vitamin B2, iron, and vitamin B3.
  • Dried fruit covers your daily need for vitamin A, 72% more than flour.
  • Dried fruit contains 72 times more vitamin E than flour. While dried fruit contains 4.33mg of vitamin E, flour contains only 0.06mg.
  • Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Dried fruit vs Flour 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%
Flour
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +986%
Contains more CopperCopper +138.2%
Contains more IronIron +74.4%
Contains more ZincZinc +79.5%
Contains more PhosphorusPhosphorus +52.1%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +190.2%
Contains more SeleniumSelenium +1440.9%

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%
Flour
Flour
4
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7116.7%
Contains more Vitamin B5Vitamin B5 +17.8%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +933.3%
Contains more CholineCholine +33.7%
Contains more Vitamin B1Vitamin B1 +5133.3%
Contains more Vitamin B2Vitamin B2 +567.6%
Contains more Vitamin B3Vitamin B3 +128%
Contains more FolateFolate +1730%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Flour DV% diff.
Vitamin B1 0.015mg 0.785mg 64%
Selenium 2.2µg 33.9µg 58%
Folate 10µg 183µg 43%
Vitamin B2 0.074mg 0.494mg 32%
Potassium 1162mg 107mg 31%
Vitamin E 4.33mg 0.06mg 28%
Iron 2.66mg 4.64mg 25%
Copper 0.343mg 0.144mg 22%
Vitamin B3 2.589mg 5.904mg 21%
Vitamin A 180µg 0µg 20%
Manganese 0.235mg 0.682mg 19%
Fiber 7.3g 2.7g 18%
Fructose 12.47g 16%
Protein 3.39g 10.33g 14%
Vitamin B6 0.143mg 0.044mg 8%
Calories 241kcal 364kcal 6%
Carbs 62.64g 76.31g 5%
Phosphorus 71mg 108mg 5%
Calcium 55mg 15mg 4%
Zinc 0.39mg 0.7mg 3%
Magnesium 32mg 22mg 2%
Vitamin B5 0.516mg 0.438mg 2%
Vitamin K 3.1µg 0.3µg 2%
Polyunsaturated fat 0.074g 0.413g 2%
Vitamin C 1mg 0mg 1%
Choline 13.9mg 10.4mg 1%
Saturated fat 0.017g 0.155g 1%
Fats 0.51g 0.98g 1%
Net carbs 55.34g 73.61g N/A
Sugar 53.44g 0.27g N/A
Starch 0.35g 0%
Sodium 10mg 2mg 0%
Monounsaturated fat 0.074g 0.087g 0%
Tryptophan 0.016mg 0.127mg 0%
Threonine 0.073mg 0.281mg 0%
Isoleucine 0.063mg 0.357mg 0%
Leucine 0.105mg 0.71mg 0%
Lysine 0.083mg 0.228mg 0%
Methionine 0.015mg 0.183mg 0%
Phenylalanine 0.062mg 0.52mg 0%
Valine 0.078mg 0.415mg 0%
Histidine 0.047mg 0.23mg 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
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +159.1%
Contains more OtherOther +458.7%
Contains more ProteinProtein +204.7%
Contains more FatsFats +92.2%
Contains more CarbsCarbs +21.8%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +17.6%
Contains more Poly. FatPolyunsaturated fat +458.1%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.