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Pasta vs. Dried fruit — In-Depth Nutrition Comparison

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What are the main differences between pasta and dried fruit?

  • Pasta is richer in vitamin B1 and folate, yet dried fruit is richer in vitamin A, potassium, copper, iron, vitamin B3, vitamin B6, and vitamin B5.
  • Dried fruit's daily need coverage for vitamin A is 72% higher.
  • Dried fruit has a lower glycemic index than pasta.

We used Pasta, fresh-refrigerated, plain, cooked and Apricots, dried, sulfured, uncooked types in this comparison.

Infographic

Pasta vs Dried fruit infographic
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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.
Pasta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 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 more ZincZinc +43.6%
Contains less SodiumSodium -40%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +4741.7%
Contains more IronIron +133.3%
Contains more CopperCopper +268.8%
Contains more PhosphorusPhosphorus +12.7%
~equal in Manganese ~0.235mg

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.
Pasta
4
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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 B1Vitamin B1 +1293.3%
Contains more Vitamin B2Vitamin B2 +102.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +540%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2900%
Contains more Vitamin B3Vitamin B3 +161%
Contains more Vitamin B5Vitamin B5 +182%
Contains more Vitamin B6Vitamin B6 +320.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Dried fruit DV% diff.
Potassium 24mg 1162mg 33%
Vitamin E 4.33mg 29%
Fiber 7.3g 29%
Copper 0.093mg 0.343mg 28%
Vitamin A 6µg 180µg 19%
Iron 1.14mg 2.66mg 19%
Fructose 12.47g 16%
Vitamin B1 0.209mg 0.015mg 16%
Folate 64µg 10µg 14%
Carbs 24.93g 62.64g 13%
Cholesterol 33mg 0mg 11%
Vitamin B3 0.992mg 2.589mg 10%
Vitamin B6 0.034mg 0.143mg 8%
Vitamin B5 0.183mg 0.516mg 7%
Vitamin B2 0.15mg 0.074mg 6%
Vitamin B12 0.14µg 0µg 6%
Calories 131kcal 241kcal 6%
Calcium 6mg 55mg 5%
Protein 5.15g 3.39g 4%
Selenium 2.2µg 4%
Vitamin K 3.1µg 3%
Magnesium 18mg 32mg 3%
Choline 13.9mg 3%
Polyunsaturated fat 0.429g 0.074g 2%
Zinc 0.56mg 0.39mg 2%
Vitamin C 0mg 1mg 1%
Saturated fat 0.15g 0.017g 1%
Phosphorus 63mg 71mg 1%
Fats 1.05g 0.51g 1%
Net carbs 24.93g 55.34g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 6mg 10mg 0%
Manganese 0.224mg 0.235mg 0%
Monounsaturated fat 0.124g 0.074g 0%
Tryptophan 0.065mg 0.016mg 0%
Threonine 0.134mg 0.073mg 0%
Isoleucine 0.197mg 0.063mg 0%
Leucine 0.348mg 0.105mg 0%
Lysine 0.097mg 0.083mg 0%
Methionine 0.079mg 0.015mg 0%
Phenylalanine 0.247mg 0.062mg 0%
Valine 0.217mg 0.078mg 0%
Histidine 0.103mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +51.9%
Contains more FatsFats +105.9%
Contains more WaterWater +121.9%
Contains more CarbsCarbs +151.3%
Contains more OtherOther +729%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 +67.6%
Contains more Poly. FatPolyunsaturated fat +479.7%
Contains less Sat. FatSaturated fat -88.7%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.