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  6. Margarine vs. Dried fruit

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.

Infographic

Margarine 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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 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.
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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 FatsFats +15725.5%
Contains more ProteinProtein +2018.8%
Contains more CarbsCarbs +8848.6%
Contains more WaterWater +87%
Contains more OtherOther +34.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 +52436.5%
Contains more Poly. FatPolyunsaturated fat +32740.5%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Margarine 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 Margarine Dried fruit 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine 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
55%
Margarine
24%
Dried fruit
Minerals Daily Need Coverage Score
1%
Margarine
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 31)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $1.5)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 15.172g)
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

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.