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  6. Jerky vs. Dried fruit

Jerky vs. Dried fruit — In-Depth Nutrition Comparison

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The main differences between jerky and dried fruit

  • Jerky has more zinc, phosphorus, vitamin B12, iron, and folate; however, dried fruit has more vitamin A, vitamin E, and fiber.
  • Daily need coverage for sodium for jerky is 90% higher.
  • Dried fruit is lower in saturated fat.
  • Dried fruit has a higher glycemic index than jerky.

Food types used in this article are Snacks, beef jerky, chopped and formed and Apricots, dried, sulfured, uncooked.

Infographic

Jerky 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.
Jerky
Jerky
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +59.4%
Contains more IronIron +103.8%
Contains more ZincZinc +1979.5%
Contains more PhosphorusPhosphorus +473.2%
Contains more SeleniumSelenium +386.4%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +94.6%
Contains more CopperCopper +51.1%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +111.7%

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.
Jerky
Jerky
7
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +926.7%
Contains more Vitamin B2Vitamin B2 +91.9%
Contains more Vitamin B6Vitamin B6 +25.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1240%
Contains more CholineCholine +684.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +783.7%
Contains more Vitamin B3Vitamin B3 +49.5%
Contains more Vitamin B5Vitamin B5 +216.6%
Contains more Vitamin KVitamin K +34.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
Jerky
3
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 ProteinProtein +879.4%
Contains more FatsFats +4919.6%
Contains more OtherOther +166.1%
Contains more CarbsCarbs +469.5%
Contains more WaterWater +32.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +15177%
Contains more Poly. FatPolyunsaturated fat +1266.2%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jerky Dried fruit DV% diff.
Sodium 2081mg 10mg 90%
Zinc 8.11mg 0.39mg 70%
Protein 33.2g 3.39g 60%
Saturated fat 10.85g 0.017g 49%
Phosphorus 407mg 71mg 48%
Vitamin B12 0.99µg 0µg 41%
Fats 25.6g 0.51g 39%
Iron 5.42mg 2.66mg 35%
Folate 134µg 10µg 31%
Monounsaturated fat 11.305g 0.074g 28%
Vitamin E 0.49mg 4.33mg 26%
Fiber 1.8g 7.3g 22%
Vitamin A 0µg 180µg 20%
Choline 109.1mg 13.9mg 17%
Carbs 11g 62.64g 17%
Potassium 597mg 1162mg 17%
Cholesterol 48mg 0mg 16%
Fructose 12.47g 16%
Selenium 10.7µg 2.2µg 15%
Copper 0.227mg 0.343mg 13%
Vitamin B1 0.154mg 0.015mg 12%
Calories 410kcal 241kcal 8%
Vitamin B5 0.163mg 0.516mg 7%
Polyunsaturated fat 1.011g 0.074g 6%
Manganese 0.111mg 0.235mg 5%
Vitamin B2 0.142mg 0.074mg 5%
Vitamin B3 1.732mg 2.589mg 5%
Magnesium 51mg 32mg 5%
Calcium 20mg 55mg 4%
Vitamin B6 0.179mg 0.143mg 3%
Vitamin D 0.3µg 0µg 2%
Vitamin C 0mg 1mg 1%
Vitamin D 11IU 0IU 1%
Vitamin K 2.3µg 3.1µg 1%
Net carbs 9.2g 55.34g N/A
Sugar 9g 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerky Dried fruit
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
35%
Jerky
24%
Dried fruit
Minerals Daily Need Coverage Score
111%
Jerky
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Jerky
Jerky is lower in Sugar (difference - 44.44g)
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 31)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 48mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 2071mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 10.833g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $2)
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.
Which food is richer in vitamins?
?
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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.