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Grapefruit vs Dried fruit - In-Depth Nutrition Comparison

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The main differences between Grapefruit and Dried fruit

  • Grapefruit has more Vitamin C, however Dried fruit has more Copper, Iron, Potassium, Vitamin E , Fiber, Vitamin B3, Vitamin A RAE, Manganese, and Phosphorus.
  • Daily need coverage for Copper from Dried fruit is 35% higher.
  • Dried fruit has 31 times less Vitamin C than Grapefruit. Grapefruit has 31.2mg of Vitamin C, while Dried fruit has 1mg.

Food types used in this article are Grapefruit, raw, pink and red, all areas and Apricots, dried, sulfured, uncooked.

Infographic

Grapefruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -100%
Contains more Calcium +150%
Contains more Iron +3225%
Contains more Magnesium +255.6%
Contains more Phosphorus +294.4%
Contains more Potassium +760.7%
Contains more Zinc +457.1%
Contains more Copper +971.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 3% 7% 8% 12% 0% 2% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Contains less Sodium -100%
Contains more Calcium +150%
Contains more Iron +3225%
Contains more Magnesium +255.6%
Contains more Phosphorus +294.4%
Contains more Potassium +760.7%
Contains more Zinc +457.1%
Contains more Copper +971.9%

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 +3020%
Contains more Vitamin B1 +186.7%
Contains more Folate +30%
Contains more Vitamin A +213.4%
Contains more Vitamin E +3230.8%
Contains more Vitamin B2 +138.7%
Contains more Vitamin B3 +1169.1%
Contains more Vitamin B5 +96.9%
Contains more Vitamin B6 +169.8%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 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 +3020%
Contains more Vitamin B1 +186.7%
Contains more Folate +30%
Contains more Vitamin A +213.4%
Contains more Vitamin E +3230.8%
Contains more Vitamin B2 +138.7%
Contains more Vitamin B3 +1169.1%
Contains more Vitamin B5 +96.9%
Contains more Vitamin B6 +169.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +185.1%
Contains more Protein +340.3%
Contains more Fats +264.3%
Contains more Carbs +487.6%
Contains more Other +594.6%
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
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 Water +185.1%
Contains more Protein +340.3%
Contains more Fats +264.3%
Contains more Carbs +487.6%
Contains more Other +594.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +270%
Contains more Polyunsaturated fat +105.6%
27% 26% 47%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.036 g
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +270%
Contains more Polyunsaturated fat +105.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +124.8%
Contains more Glucose +1954.7%
Contains more Fructose +604.5%
51% 23% 26%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Starch +∞%
Contains more Sucrose +124.8%
Contains more Glucose +1954.7%
Contains more Fructose +604.5%

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.
Grapefruit Dried fruit
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grapefruit Dried fruit Opinion
Net carbs 9.06g 55.34g Dried fruit
Protein 0.77g 3.39g Dried fruit
Fats 0.14g 0.51g Dried fruit
Carbs 10.66g 62.64g Dried fruit
Calories 42kcal 241kcal Dried fruit
Starch 0g 0.35g Dried fruit
Fructose 1.77g 12.47g Dried fruit
Sugar 6.89g 53.44g Grapefruit
Fiber 1.6g 7.3g Dried fruit
Calcium 22mg 55mg Dried fruit
Iron 0.08mg 2.66mg Dried fruit
Magnesium 9mg 32mg Dried fruit
Phosphorus 18mg 71mg Dried fruit
Potassium 135mg 1162mg Dried fruit
Sodium 0mg 10mg Grapefruit
Zinc 0.07mg 0.39mg Dried fruit
Copper 0.032mg 0.343mg Dried fruit
Vitamin A 1150IU 3604IU Dried fruit
Vitamin A RAE 58µg 180µg Dried fruit
Vitamin E 0.13mg 4.33mg Dried fruit
Vitamin C 31.2mg 1mg Grapefruit
Vitamin B1 0.043mg 0.015mg Grapefruit
Vitamin B2 0.031mg 0.074mg Dried fruit
Vitamin B3 0.204mg 2.589mg Dried fruit
Vitamin B5 0.262mg 0.516mg Dried fruit
Vitamin B6 0.053mg 0.143mg Dried fruit
Folate 13µg 10µg Grapefruit
Vitamin K 0µg 3.1µg Dried fruit
Tryptophan 0.008mg 0.016mg Dried fruit
Threonine 0.013mg 0.073mg Dried fruit
Isoleucine 0.008mg 0.063mg Dried fruit
Leucine 0.015mg 0.105mg Dried fruit
Lysine 0.019mg 0.083mg Dried fruit
Methionine 0.007mg 0.015mg Dried fruit
Phenylalanine 0.013mg 0.062mg Dried fruit
Valine 0.015mg 0.078mg Dried fruit
Histidine 0.008mg 0.047mg Dried fruit
Saturated Fat 0.021g 0.017g Dried fruit
Monounsaturated Fat 0.02g 0.074g Dried fruit
Polyunsaturated fat 0.036g 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grapefruit 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
20%
Grapefruit
38%
Dried fruit
Minerals Daily Need Coverage Score
6%
Grapefruit
50%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 46.55g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 6)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $1.7)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.004g)
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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.