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  6. Dried fruit vs. Zucchini

Dried fruit vs. Zucchini — In-Depth Nutrition Comparison

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How are dried fruit and zucchini different?

  • Dried fruit is higher in vitamin A, copper, iron, vitamin E, potassium, fiber, vitamin B3, and vitamin B5; however, zucchini is richer in vitamin C.
  • Daily need coverage for vitamin A for dried fruit is 68% higher.
  • Dried fruit contains 36 times more vitamin E than zucchini. While dried fruit contains 4.33mg of vitamin E, zucchini contains only 0.12mg.
  • Zucchini has a lower glycemic index (15) than dried fruit (31).

Apricots, dried, sulfured, uncooked and Squash, summer, zucchini, includes skin, raw are the varieties used in this article.

Infographic

Dried fruit vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +243.8%
Contains more PotassiumPotassium +345.2%
Contains more IronIron +618.9%
Contains more CopperCopper +547.2%
Contains more ZincZinc +21.9%
Contains more PhosphorusPhosphorus +86.8%
Contains more ManganeseManganese +32.8%
Contains more SeleniumSelenium +1000%
Contains less SodiumSodium -20%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +3508.3%
Contains more Vitamin B3Vitamin B3 +474.1%
Contains more Vitamin B5Vitamin B5 +152.9%
Contains more CholineCholine +46.3%
Contains more Vitamin CVitamin C +1690%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +27%
Contains more Vitamin B6Vitamin B6 +14%
Contains more Vitamin KVitamin K +38.7%
Contains more FolateFolate +140%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Zucchini DV% diff.
Copper 0.343mg 0.053mg 32%
Iron 2.66mg 0.37mg 29%
Vitamin E 4.33mg 0.12mg 28%
Potassium 1162mg 261mg 27%
Fiber 7.3g 1g 25%
Carbs 62.64g 3.11g 20%
Vitamin C 1mg 17.9mg 19%
Vitamin A 180µg 10µg 19%
Fructose 12.47g 1.38g 14%
Vitamin B3 2.589mg 0.451mg 13%
Calories 241kcal 17kcal 11%
Vitamin B5 0.516mg 0.204mg 6%
Phosphorus 71mg 38mg 5%
Protein 3.39g 1.21g 4%
Selenium 2.2µg 0.2µg 4%
Calcium 55mg 16mg 4%
Folate 10µg 24µg 4%
Vitamin B1 0.015mg 0.045mg 3%
Magnesium 32mg 18mg 3%
Manganese 0.235mg 0.177mg 3%
Vitamin B6 0.143mg 0.163mg 2%
Vitamin B2 0.074mg 0.094mg 2%
Zinc 0.39mg 0.32mg 1%
Vitamin K 3.1µg 4.3µg 1%
Choline 13.9mg 9.5mg 1%
Fats 0.51g 0.32g 0%
Net carbs 55.34g 2.11g N/A
Sugar 53.44g 2.5g N/A
Starch 0.35g 0g 0%
Sodium 10mg 8mg 0%
Saturated fat 0.017g 0.084g 0%
Monounsaturated fat 0.074g 0.011g 0%
Polyunsaturated fat 0.074g 0.091g 0%
Tryptophan 0.016mg 0.01mg 0%
Threonine 0.073mg 0.029mg 0%
Isoleucine 0.063mg 0.044mg 0%
Leucine 0.105mg 0.071mg 0%
Lysine 0.083mg 0.067mg 0%
Methionine 0.015mg 0.018mg 0%
Phenylalanine 0.062mg 0.043mg 0%
Valine 0.078mg 0.054mg 0%
Histidine 0.047mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +180.2%
Contains more FatsFats +59.4%
Contains more CarbsCarbs +1914.1%
Contains more OtherOther +350.9%
Contains more WaterWater +206.9%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -79.8%
Contains more Mono. FatMonounsaturated fat +572.7%
Contains more Poly. FatPolyunsaturated fat +23%

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
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +15680%
Contains more GlucoseGlucose +2991.6%
Contains more FructoseFructose +803.6%
~equal in Lactose ~0g
~equal in Maltose ~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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.