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  6. Fruit salad vs. Navajo frybread

Fruit salad vs. Navajo frybread — In-Depth Nutrition Comparison

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A recap on the differences between fruit salad and navajo frybread

  • Fruit salad has less iron, vitamin B1, folate, vitamin B3, vitamin B2, phosphorus, and manganese.
  • Navajo frybread covers your daily iron needs 47% more than fruit salad.
  • Fruit salad has less sodium.
  • The glycemic index of navajo frybread is higher.

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 Frybread, made with lard (Navajo).

Infographic

Fruit salad vs Navajo frybread 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
Contains more PotassiumPotassium +50.6%
Contains less SodiumSodium -98.5%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +418.2%
Contains more IronIron +1516%
Contains more CopperCopper +82%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +778.6%
Contains more ManganeseManganese +96.7%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3809.1%
Contains more Vitamin B2Vitamin B2 +1450%
Contains more Vitamin B3Vitamin B3 +1193%
Contains more Vitamin B5Vitamin B5 +209.4%
Contains more Vitamin B6Vitamin B6 +40.7%
Contains more FolateFolate +3966.7%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fruit salad Navajo frybread DV% diff.
Iron 0.25mg 4.04mg 47%
Vitamin B1 0.011mg 0.43mg 35%
Selenium 18.6µg 34%
Folate 3µg 122µg 30%
Vitamin B3 0.356mg 4.603mg 27%
Saturated fat 0.004g 4.621g 21%
Fats 0.03g 12.22g 19%
Starch 42.85g 18%
Vitamin B2 0.014mg 0.217mg 16%
Phosphorus 14mg 123mg 16%
Calories 50kcal 330kcal 14%
Sodium 5mg 329mg 14%
Carbs 13.05g 48.26g 12%
Protein 0.51g 6.69g 12%
Monounsaturated fat 0.005g 4.411g 11%
Polyunsaturated fat 0.011g 1.055g 7%
Manganese 0.151mg 0.297mg 6%
Calcium 11mg 57mg 5%
Copper 0.05mg 0.091mg 5%
Vitamin C 3.3mg 4%
Fiber 1g 4%
Vitamin A 30µg 3%
Magnesium 8mg 18mg 2%
Cholesterol 0mg 7mg 2%
Vitamin B5 0.053mg 0.164mg 2%
Zinc 0.14mg 0.35mg 2%
Vitamin B6 0.027mg 0.038mg 1%
Vitamin K 0.8µg 1%
Potassium 116mg 77mg 1%
Net carbs 12.05g 48.26g N/A
Sugar 2.03g N/A
Omega-3 - ALA 0.051g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.018g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 g
Contains more WaterWater +172.9%
Contains more ProteinProtein +1211.8%
Contains more FatsFats +40633.3%
Contains more CarbsCarbs +269.8%
Contains more OtherOther +384.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +88120%
Contains more Poly. FatPolyunsaturated fat +9490.9%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients
  2. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.