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Fruit salad vs Dried fruit - In-Depth Nutrition Comparison

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A recap on differences between Fruit salad and Dried fruit

  • Fruit salad has less Copper, Potassium, Iron, Fiber, Vitamin A RAE, Vitamin B3, Vitamin B5, Vitamin B6, Phosphorus, and Magnesium.
  • Dried fruit covers your daily Copper needs 33% more than Fruit salad.

Food varieties used in this article are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Apricots, dried, sulfured, uncooked.

Infographic

Fruit salad vs Dried fruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -50%
Contains more Calcium +400%
Contains more Iron +964%
Contains more Magnesium +300%
Contains more Phosphorus +407.1%
Contains more Potassium +901.7%
Contains more Zinc +178.6%
Contains more Copper +586%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 6% 6% 11% 1% 4% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Contains less Sodium -50%
Contains more Calcium +400%
Contains more Iron +964%
Contains more Magnesium +300%
Contains more Phosphorus +407.1%
Contains more Potassium +901.7%
Contains more Zinc +178.6%
Contains more Copper +586%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +230%
Contains more Vitamin A +500.7%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +428.6%
Contains more Vitamin B3 +627.2%
Contains more Vitamin B5 +873.6%
Contains more Vitamin B6 +429.6%
Contains more Folate +233.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
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 C +230%
Contains more Vitamin A +500.7%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +428.6%
Contains more Vitamin B3 +627.2%
Contains more Vitamin B5 +873.6%
Contains more Vitamin B6 +429.6%
Contains more Folate +233.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Fruit salad Dried fruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Fruit salad Dried fruit Opinion
Net carbs 12.05g 55.34g Dried fruit
Protein 0.51g 3.39g Dried fruit
Fats 0.03g 0.51g Dried fruit
Carbs 13.05g 62.64g Dried fruit
Calories 50kcal 241kcal Dried fruit
Starch g 0.35g Dried fruit
Fructose g 12.47g Dried fruit
Sugar g 53.44g Fruit salad
Fiber 1g 7.3g Dried fruit
Calcium 11mg 55mg Dried fruit
Iron 0.25mg 2.66mg Dried fruit
Magnesium 8mg 32mg Dried fruit
Phosphorus 14mg 71mg Dried fruit
Potassium 116mg 1162mg Dried fruit
Sodium 5mg 10mg Fruit salad
Zinc 0.14mg 0.39mg Dried fruit
Copper 0.05mg 0.343mg Dried fruit
Vitamin A 600IU 3604IU Dried fruit
Vitamin E mg 4.33mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.3mg 1mg Fruit salad
Vitamin B1 0.011mg 0.015mg Dried fruit
Vitamin B2 0.014mg 0.074mg Dried fruit
Vitamin B3 0.356mg 2.589mg Dried fruit
Vitamin B5 0.053mg 0.516mg Dried fruit
Vitamin B6 0.027mg 0.143mg Dried fruit
Folate 3µg 10µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K µg 3.1µg Dried fruit
Tryptophan mg 0.016mg Dried fruit
Threonine mg 0.073mg Dried fruit
Isoleucine mg 0.063mg Dried fruit
Leucine mg 0.105mg Dried fruit
Lysine mg 0.083mg Dried fruit
Methionine mg 0.015mg Dried fruit
Phenylalanine mg 0.062mg Dried fruit
Valine mg 0.078mg Dried fruit
Histidine mg 0.047mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat 0g g Dried fruit
Saturated Fat 0.004g 0.017g Fruit salad
Monounsaturated Fat 0.005g 0.074g Dried fruit
Polyunsaturated fat 0.011g 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Fruit salad
38
Dried fruit
Mineral Summary Score
7
Fruit salad
50
Dried fruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
3%
Fruit salad
20%
Dried fruit
Carbohydrates
13%
Fruit salad
63%
Dried fruit
Fats
0%
Fruit salad
2%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.