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  6. Saffron vs. Dried fruit

Saffron vs. Dried fruit — In-Depth Nutrition Comparison

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How are saffron and dried fruit different?

  • Saffron is higher in manganese, iron, vitamin C, vitamin B6, magnesium, phosphorus, folate, potassium, and vitamin B2; however, dried fruit is richer in vitamin A.
  • Daily need coverage for manganese for saffron is 1225% higher.
  • Saffron contains 81 times more vitamin C than dried fruit. While saffron contains 80.8mg of vitamin C, dried fruit contains only 1mg.
  • Dried fruit has a lower glycemic index (31) than saffron (70).

Spices, saffron and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +725%
Contains more CalciumCalcium +101.8%
Contains more PotassiumPotassium +48.4%
Contains more IronIron +317.3%
Contains more ZincZinc +179.5%
Contains more PhosphorusPhosphorus +254.9%
Contains more ManganeseManganese +11988.5%
Contains more SeleniumSelenium +154.5%
Contains less SodiumSodium -93.2%
~equal in Copper ~0.343mg

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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 CVitamin C +7980%
Contains more Vitamin B1Vitamin B1 +666.7%
Contains more Vitamin B2Vitamin B2 +260.8%
Contains more Vitamin B6Vitamin B6 +606.3%
Contains more FolateFolate +830%
Contains more Vitamin AVitamin A +566.7%
Contains more Vitamin B3Vitamin B3 +77.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Saffron Dried fruit DV% diff.
Manganese 28.408mg 0.235mg 1225%
Iron 11.1mg 2.66mg 106%
Vitamin C 80.8mg 1mg 89%
Vitamin B6 1.01mg 0.143mg 67%
Magnesium 264mg 32mg 55%
Vitamin E 4.33mg 29%
Phosphorus 252mg 71mg 26%
Folate 93µg 10µg 21%
Vitamin A 27µg 180µg 17%
Potassium 1724mg 1162mg 17%
Fructose 12.47g 16%
Protein 11.43g 3.39g 16%
Vitamin B2 0.267mg 0.074mg 15%
Fiber 3.9g 7.3g 14%
Polyunsaturated fat 2.067g 0.074g 13%
Vitamin B5 0.516mg 10%
Vitamin B1 0.115mg 0.015mg 8%
Fats 5.85g 0.51g 8%
Saturated fat 1.586g 0.017g 7%
Vitamin B3 1.46mg 2.589mg 7%
Sodium 148mg 10mg 6%
Zinc 1.09mg 0.39mg 6%
Selenium 5.6µg 2.2µg 6%
Calcium 111mg 55mg 6%
Choline 13.9mg 3%
Calories 310kcal 241kcal 3%
Vitamin K 3.1µg 3%
Copper 0.328mg 0.343mg 2%
Monounsaturated fat 0.429g 0.074g 1%
Carbs 65.37g 62.64g 1%
Net carbs 61.47g 55.34g N/A
Sugar 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%
Omega-3 - DPA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +237.2%
Contains more FatsFats +1047.1%
Contains more OtherOther +112.1%
Contains more WaterWater +159.6%
~equal in Carbs ~62.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 +479.7%
Contains more Poly. FatPolyunsaturated fat +2693.2%
Contains less Sat. FatSaturated fat -98.9%

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.