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  6. Pudding vs. Dried fruit

Pudding vs. Dried fruit — In-Depth Nutrition Comparison

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Differences between pudding and dried fruit

  • Pudding has more vitamin B12, while dried fruit has more vitamin A, potassium, iron, vitamin E, fiber, copper, vitamin B3, and vitamin B6.
  • Dried fruit's daily need coverage for vitamin A is 69% higher.
  • The amount of saturated fat in dried fruit is lower.
  • Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of pudding is 47.

The food types used in this comparison are Puddings, chocolate, dry mix, regular, prepared with whole milk and Apricots, dried, sulfured, uncooked.

Infographic

Pudding 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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
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 CalciumCalcium +92.7%
Contains more ZincZinc +23.1%
Contains more PhosphorusPhosphorus +22.5%
Contains more SeleniumSelenium +68.2%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +674.7%
Contains more IronIron +682.4%
Contains more CopperCopper +209%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +142.3%

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% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
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 +153.3%
Contains more Vitamin B2Vitamin B2 +112.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +361.5%
Contains more Vitamin EVitamin E +7116.7%
Contains more Vitamin B3Vitamin B3 +1846.6%
Contains more Vitamin B5Vitamin B5 +58.3%
Contains more Vitamin B6Vitamin B6 +376.7%
Contains more Vitamin KVitamin K +933.3%
Contains more FolateFolate +150%
Contains more CholineCholine +23%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 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 +517.6%
Contains more WaterWater +136.7%
Contains more CarbsCarbs +218.9%
Contains more OtherOther +179.3%
~equal in Protein ~3.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 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 +1006.8%
Contains more Poly. FatPolyunsaturated fat +143.2%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pudding Dried fruit DV% diff.
Potassium 150mg 1162mg 30%
Iron 0.34mg 2.66mg 29%
Vitamin E 0.06mg 4.33mg 28%
Fiber 0.8g 7.3g 26%
Copper 0.111mg 0.343mg 26%
Fructose 12.47g 16%
Vitamin A 39µg 180µg 16%
Vitamin B3 0.133mg 2.589mg 15%
Carbs 19.64g 62.64g 14%
Vitamin B12 0.31µg 0µg 13%
Vitamin B6 0.03mg 0.143mg 9%
Saturated fat 1.81g 0.017g 8%
Manganese 0.097mg 0.235mg 6%
Vitamin B2 0.157mg 0.074mg 6%
Calories 120kcal 241kcal 6%
Vitamin D 1.1µg 0µg 6%
Vitamin D 44IU 0IU 6%
Calcium 106mg 55mg 5%
Fats 3.15g 0.51g 4%
Sodium 98mg 10mg 4%
Vitamin B5 0.326mg 0.516mg 4%
Selenium 3.7µg 2.2µg 3%
Magnesium 20mg 32mg 3%
Cholesterol 9mg 0mg 3%
Phosphorus 87mg 71mg 2%
Folate 4µg 10µg 2%
Vitamin K 0.3µg 3.1µg 2%
Monounsaturated fat 0.819g 0.074g 2%
Vitamin B1 0.038mg 0.015mg 2%
Caffeine 2mg 0mg 1%
Polyunsaturated fat 0.18g 0.074g 1%
Vitamin C 0mg 1mg 1%
Zinc 0.48mg 0.39mg 1%
Protein 3.16g 3.39g 0%
Net carbs 18.84g 55.34g N/A
Sugar 11.96g 53.44g N/A
Starch 0.35g 0%
Choline 11.3mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pudding 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
12%
Pudding
24%
Dried fruit
Minerals Daily Need Coverage Score
21%
Pudding
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Pudding
Pudding is lower in Sugar (difference - 41.48g)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 88mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 1.793g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($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.

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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.