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  6. Fontina vs. Dried fruit

Fontina vs. Dried fruit — In-Depth Nutrition Comparison

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Important differences between Fontina and Dried fruit

  • Fontina has more Vitamin B12, Calcium, and Phosphorus, however, Dried fruit is richer in Copper, Potassium, Iron, and Fiber.
  • Fontina's daily need coverage for Saturated Fat is 96% more.
  • Dried fruit contains less Cholesterol.

The food varieties used in the comparison are Cheese, fontina and Apricots, dried, sulfured, uncooked.

Infographic

Fontina vs Dried fruit 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.
Fontina
Fontina
4
:
6
Dried fruit
Dried fruit
Contains more Calcium +900%
Contains more Phosphorus +387.3%
Contains more Zinc +797.4%
Contains more Selenium +559.1%
Contains more Iron +1056.5%
Contains more Magnesium +128.6%
Contains more Potassium +1715.6%
Contains less Sodium -98.8%
Contains more Copper +1272%
Contains more Manganese +1578.6%
Fontina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 166% 9% 10% 149% 6% 105% 96% 9% 2% 80%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +900%
Contains more Phosphorus +387.3%
Contains more Zinc +797.4%
Contains more Selenium +559.1%
Contains more Iron +1056.5%
Contains more Magnesium +128.6%
Contains more Potassium +1715.6%
Contains less Sodium -98.8%
Contains more Copper +1272%
Contains more Manganese +1578.6%

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.
Fontina
Fontina
4
:
8
Dried fruit
Dried fruit
Contains more Vitamin D +∞%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +175.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +294.7%
Contains more Vitamin E +1503.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1626%
Contains more Vitamin B5 +20.3%
Contains more Vitamin B6 +72.3%
Contains more Folate +66.7%
Contains more Vitamin K +19.2%
Fontina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 6% 18% 0% 6% 48% 3% 26% 20% 5% 210% 7%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +175.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +294.7%
Contains more Vitamin E +1503.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1626%
Contains more Vitamin B5 +20.3%
Contains more Vitamin B6 +72.3%
Contains more Folate +66.7%
Contains more Vitamin K +19.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fontina
Fontina
4
:
1
Dried fruit
Dried fruit
Contains more Protein +655.2%
Contains more Fats +6005.9%
Contains more Water +22.8%
Contains more Other +47.5%
Contains more Carbs +3941.3%
Fontina
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +655.2%
Contains more Fats +6005.9%
Contains more Water +22.8%
Contains more Other +47.5%
Contains more Carbs +3941.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fontina
Fontina
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +11639.2%
Contains more Polyunsaturated fat +2135.1%
Contains less Saturated Fat -99.9%
Fontina
65% 29% 6%
Saturated Fat: 19.196 g
Monounsaturated Fat: 8.687 g
Polyunsaturated fat: 1.654 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +11639.2%
Contains more Polyunsaturated fat +2135.1%
Contains less Saturated Fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fontina Dried fruit
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Fontina Dried fruit Opinion
Net carbs 1.55g 55.34g Dried fruit
Protein 25.6g 3.39g Fontina
Fats 31.14g 0.51g Fontina
Carbs 1.55g 62.64g Dried fruit
Calories 389kcal 241kcal Fontina
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 1.55g 53.44g Fontina
Fiber 0g 7.3g Dried fruit
Calcium 550mg 55mg Fontina
Iron 0.23mg 2.66mg Dried fruit
Magnesium 14mg 32mg Dried fruit
Phosphorus 346mg 71mg Fontina
Potassium 64mg 1162mg Dried fruit
Sodium 800mg 10mg Dried fruit
Zinc 3.5mg 0.39mg Fontina
Copper 0.025mg 0.343mg Dried fruit
Manganese 0.014mg 0.235mg Dried fruit
Selenium 14.5µg 2.2µg Fontina
Vitamin A 913IU 3604IU Dried fruit
Vitamin A RAE 261µg 180µg Fontina
Vitamin E 0.27mg 4.33mg Dried fruit
Vitamin D 23IU 0IU Fontina
Vitamin D 0.6µg 0µg Fontina
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0.021mg 0.015mg Fontina
Vitamin B2 0.204mg 0.074mg Fontina
Vitamin B3 0.15mg 2.589mg Dried fruit
Vitamin B5 0.429mg 0.516mg Dried fruit
Vitamin B6 0.083mg 0.143mg Dried fruit
Folate 6µg 10µg Dried fruit
Vitamin B12 1.68µg 0µg Fontina
Vitamin K 2.6µg 3.1µg Dried fruit
Tryptophan 0.361mg 0.016mg Fontina
Threonine 0.935mg 0.073mg Fontina
Isoleucine 1.384mg 0.063mg Fontina
Leucine 2.664mg 0.105mg Fontina
Lysine 2.328mg 0.083mg Fontina
Methionine 0.706mg 0.015mg Fontina
Phenylalanine 1.497mg 0.062mg Fontina
Valine 1.926mg 0.078mg Fontina
Histidine 0.959mg 0.047mg Fontina
Cholesterol 116mg 0mg Dried fruit
Saturated Fat 19.196g 0.017g Dried fruit
Monounsaturated Fat 8.687g 0.074g Fontina
Polyunsaturated fat 1.654g 0.074g Fontina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Fontina
38%
Dried fruit
Minerals Daily Need Coverage Score
63%
Fontina
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Fontina
Fontina is lower in Sugar (difference - 51.89g)
Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 4)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 790mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 19.179g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $1.5)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.