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Fruit salad vs. Pudding — In-Depth Nutrition Comparison

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Important differences between fruit salad and pudding

  • Fruit salad has more vitamin A; however, pudding has more vitamin B12, vitamin B2, phosphorus, calcium, vitamin D, copper, and vitamin B5.
  • Pudding's daily need coverage for vitamin B12 is 13% more.
  • Fruit salad has 4 times more vitamin A than pudding. Fruit salad has 600IU of vitamin A, while pudding has 139IU.
  • Fruit salad is lower in saturated fat.

The food varieties used in the comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Puddings, chocolate, dry mix, regular, prepared with whole milk.

Infographic

Fruit salad vs Pudding 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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +55.7%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +863.6%
Contains more PotassiumPotassium +29.3%
Contains more IronIron +36%
Contains more CopperCopper +122%
Contains more ZincZinc +242.9%
Contains more PhosphorusPhosphorus +521.4%

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%
Pudding
11
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% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +167.7%
Contains more Vitamin AVitamin A +30%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +245.5%
Contains more Vitamin B2Vitamin B2 +1021.4%
Contains more Vitamin B5Vitamin B5 +515.1%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%

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
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Contains more WaterWater +17.8%
Contains more ProteinProtein +519.6%
Contains more FatsFats +10400%
Contains more CarbsCarbs +50.5%
Contains more OtherOther +253.8%

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
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +16280%
Contains more Poly. FatPolyunsaturated fat +1536.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fruit salad Pudding
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Fruit salad Pudding DV% diff.
Vitamin B12 0µg 0.31µg 13%
Vitamin B2 0.014mg 0.157mg 11%
Calcium 11mg 106mg 10%
Phosphorus 14mg 87mg 10%
Saturated fat 0.004g 1.81g 8%
Copper 0.05mg 0.111mg 7%
Selenium 3.7µg 7%
Vitamin D 0µg 1.1µg 6%
Vitamin D 0IU 44IU 6%
Protein 0.51g 3.16g 5%
Fats 0.03g 3.15g 5%
Vitamin B5 0.053mg 0.326mg 5%
Vitamin C 3.3mg 0mg 4%
Sodium 5mg 98mg 4%
Calories 50kcal 120kcal 4%
Magnesium 8mg 20mg 3%
Cholesterol 0mg 9mg 3%
Zinc 0.14mg 0.48mg 3%
Manganese 0.151mg 0.097mg 2%
Choline 11.3mg 2%
Monounsaturated fat 0.005g 0.819g 2%
Carbs 13.05g 19.64g 2%
Vitamin B1 0.011mg 0.038mg 2%
Polyunsaturated fat 0.011g 0.18g 1%
Vitamin A 30µg 39µg 1%
Vitamin B3 0.356mg 0.133mg 1%
Fiber 1g 0.8g 1%
Iron 0.25mg 0.34mg 1%
Potassium 116mg 150mg 1%
Caffeine 2mg 1%
Net carbs 12.05g 18.84g N/A
Sugar 11.96g N/A
Vitamin E 0.06mg 0%
Vitamin B6 0.027mg 0.03mg 0%
Vitamin K 0.3µg 0%
Folate 3µg 4µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Pudding
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Fruit salad
12%
Pudding
Minerals Daily Need Coverage Score
8%
Fruit salad
21%
Pudding

Comparison summary

Which food is richer in minerals?
Pudding
Pudding is relatively richer in minerals
Which food is lower in glycemic index?
Pudding
Pudding is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Pudding
Pudding is relatively richer in vitamins
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 9mg)
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 11.96g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 93mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 1.806g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2)

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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.