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  6. Dried fruit vs. White bread

Dried fruit vs. White bread — In-Depth Nutrition Comparison

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Differences between dried fruit and white bread

  • Dried fruit has more vitamin A, potassium, vitamin E, copper, and fiber, while white bread has more vitamin B1, selenium, folate, and vitamin B3.
  • Dried fruit's daily need coverage for vitamin A is 72% higher.
  • White bread contains 20 times less vitamin E than dried fruit. Dried fruit contains 4.33mg of vitamin E, while white bread contains 0.22mg.
  • The amount of sodium in dried fruit is lower.
  • Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of white bread is 73.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Dried fruit vs White bread infographic
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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.
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +822.2%
Contains more CopperCopper +239.6%
Contains less SodiumSodium -98%
Contains more CalciumCalcium +161.8%
Contains more IronIron +35.7%
Contains more ZincZinc +89.7%
Contains more PhosphorusPhosphorus +38%
Contains more ManganeseManganese +128.1%
Contains more SeleniumSelenium +900%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1868.2%
Contains more Vitamin B6Vitamin B6 +64.4%
Contains more Vitamin KVitamin K +1450%
Contains more Vitamin B1Vitamin B1 +3453.3%
Contains more Vitamin B2Vitamin B2 +228.4%
Contains more Vitamin B3Vitamin B3 +84.6%
Contains more FolateFolate +1010%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.536mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient Dried fruit White bread DV% diff.
Vitamin B1 0.015mg 0.533mg 43%
Selenium 2.2µg 22µg 36%
Potassium 1162mg 126mg 30%
Copper 0.343mg 0.101mg 27%
Vitamin E 4.33mg 0.22mg 27%
Folate 10µg 111µg 25%
Sodium 10mg 490mg 21%
Vitamin A 180µg 0µg 20%
Fiber 7.3g 2.7g 18%
Starch 0.35g 37.17g 15%
Vitamin B3 2.589mg 4.78mg 14%
Manganese 0.235mg 0.536mg 13%
Fructose 12.47g 2.43g 13%
Vitamin B2 0.074mg 0.243mg 13%
Iron 2.66mg 3.61mg 12%
Protein 3.39g 8.85g 11%
Polyunsaturated fat 0.074g 1.602g 10%
Calcium 55mg 144mg 9%
Phosphorus 71mg 98mg 4%
Vitamin B6 0.143mg 0.087mg 4%
Carbs 62.64g 49.42g 4%
Fats 0.51g 3.33g 4%
Saturated fat 0.017g 0.698g 3%
Zinc 0.39mg 0.74mg 3%
Vitamin K 3.1µg 0.2µg 2%
Magnesium 32mg 23mg 2%
Monounsaturated fat 0.074g 0.599g 1%
Calories 241kcal 266kcal 1%
Vitamin C 1mg 0mg 1%
Net carbs 55.34g 46.72g N/A
Sugar 53.44g 5.67g N/A
Vitamin B5 0.516mg 0.536mg 0%
Trans fat 0.027g N/A
Choline 13.9mg 14.6mg 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%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more CarbsCarbs +26.8%
Contains more OtherOther +29.8%
Contains more ProteinProtein +161.1%
Contains more FatsFats +552.9%
Contains more WaterWater +17.9%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +709.5%
Contains more Poly. FatPolyunsaturated fat +2064.9%

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
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +2007%
Contains more FructoseFructose +413.2%
Contains more StarchStarch +10520%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.