Margarine vs. Dried fruit — In-Depth Nutrition Comparison

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How are margarine and dried fruit different?

Margarine is higher in vitamin K and vitamin E; however, dried fruit is richer in copper, potassium, iron, fiber, vitamin B3, vitamin B6, and phosphorus.
Daily need coverage for saturated fat for margarine is 76% higher.
Margarine contains 30 times more vitamin K than dried fruit. While margarine contains 93µg of vitamin K, dried fruit contains only 3.1µg.
Dried fruit has less saturated fat.
Margarine has a lower glycemic index (0) than dried fruit (31).

Margarine, regular, 80% fat, composite, stick, without salt and Apricots, dried, sulfured, uncooked are the varieties used in this article.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Margarine

Dried fruit

Contains less SodiumSodium

-80%

Contains more MagnesiumMagnesium	+966.7%
Contains more CalciumCalcium	+1733.3%
Contains more PotassiumPotassium	+6355.6%
Contains more IronIron	+4333.3%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+1320%
Contains more SeleniumSelenium	+∞%

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.

Margarine

Dried fruit

Contains more Vitamin AVitamin A	+355%
Contains more Vitamin EVitamin E	+107.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+2900%

Contains more Vitamin CVitamin C	+400%
Contains more Vitamin B1Vitamin B1	+50%
Contains more Vitamin B2Vitamin B2	+100%
Contains more Vitamin B3Vitamin B3	+11156.5%
Contains more Vitamin B6Vitamin B6	+1488.9%
Contains more FolateFolate	+900%
Contains more CholineCholine	+12.1%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	24.302g	0.074g	162%
Fats	80.71g	0.51g	123%
Monounsaturated fat	38.877g	0.074g	97%
Vitamin K	93µg	3.1µg	75%
Vitamin A	819µg	180µg	71%
Saturated fat	15.189g	0.017g	69%
Copper	0mg	0.343mg	38%
Potassium	18mg	1162mg	34%
Iron	0.06mg	2.66mg	33%
Vitamin E	9mg	4.33mg	31%
Fiber	0g	7.3g	29%
Calories	717kcal	241kcal	24%
Carbs	0.7g	62.64g	21%
Fructose		12.47g	16%
Vitamin B3	0.023mg	2.589mg	16%
Vitamin B5		0.516mg	10%
Manganese		0.235mg	10%
Vitamin B6	0.009mg	0.143mg	10%
Phosphorus	5mg	71mg	9%
Magnesium	3mg	32mg	7%
Protein	0.16g	3.39g	6%
Calcium	3mg	55mg	5%
Zinc	0mg	0.39mg	4%
Selenium	0µg	2.2µg	4%
Vitamin B12	0.1µg	0µg	4%
Vitamin B2	0.037mg	0.074mg	3%
Folate	1µg	10µg	2%
Vitamin C	0.2mg	1mg	1%
Net carbs	0.7g	55.34g	N/A
Sugar	0g	53.44g	N/A
Starch		0.35g	0%
Sodium	2mg	10mg	0%
Vitamin B1	0.01mg	0.015mg	0%
Trans fat	14.89g		N/A
Choline	12.4mg	13.9mg	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%
Omega-3 - DPA	0.006g	0g	N/A
Omega-6 - Linoleic acid	21.522g		N/A