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Spread vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on the differences between spread and dried fruit

  • Spread has more vitamin B12 and selenium; however, dried fruit is higher in vitamin A, potassium, fiber, copper, iron, and vitamin E.
  • Dried fruit covers your daily vitamin A needs 70% more than spread.
  • Dried fruit has less saturated fat.
  • The glycemic index of dried fruit is higher.

Food varieties used in this article are Sandwich spread, pork, beef and Apricots, dried, sulfured, uncooked.

Infographic

Spread 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.
Spread
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 +161.5%
Contains more SeleniumSelenium +340.9%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +956.4%
Contains more IronIron +236.7%
Contains more CopperCopper +163.8%
Contains more PhosphorusPhosphorus +20.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +803.8%

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.
Spread
Spread
5
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 +1046.7%
Contains more Vitamin B2Vitamin B2 +81.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +348.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +592.3%
Contains more Vitamin EVitamin E +148.9%
Contains more Vitamin B3Vitamin B3 +49.7%
Contains more Vitamin B5Vitamin B5 +20%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more Vitamin KVitamin K +93.8%
Contains more FolateFolate +400%

All nutrients comparison - raw data values

Nutrient Spread Dried fruit DV% diff.
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 10mg 44%
Potassium 110mg 1162mg 31%
Fiber 0.2g 7.3g 28%
Saturated fat 5.977g 0.017g 27%
Fats 17.34g 0.51g 26%
Copper 0.13mg 0.343mg 24%
Iron 0.79mg 2.66mg 23%
Monounsaturated fat 7.584g 0.074g 19%
Polyunsaturated fat 2.565g 0.074g 17%
Carbs 11.94g 62.64g 17%
Vitamin E 1.74mg 4.33mg 17%
Vitamin A 26µg 180µg 17%
Fructose 12.47g 16%
Selenium 9.7µg 2.2µg 14%
Cholesterol 38mg 0mg 13%
Vitamin B1 0.172mg 0.015mg 13%
Protein 7.66g 3.39g 9%
Manganese 0.026mg 0.235mg 9%
Choline 62.3mg 13.9mg 9%
Zinc 1.02mg 0.39mg 6%
Magnesium 8mg 32mg 6%
Vitamin B2 0.134mg 0.074mg 5%
Vitamin B3 1.73mg 2.589mg 5%
Calcium 12mg 55mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin B5 0.43mg 0.516mg 2%
Vitamin B6 0.12mg 0.143mg 2%
Phosphorus 59mg 71mg 2%
Folate 2µg 10µg 2%
Vitamin C 0mg 1mg 1%
Vitamin K 1.6µg 3.1µg 1%
Calories 235kcal 241kcal 0%
Net carbs 11.74g 55.34g N/A
Sugar 0g 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.082mg 0.016mg 0%
Threonine 0.334mg 0.073mg 0%
Isoleucine 0.334mg 0.063mg 0%
Leucine 0.6mg 0.105mg 0%
Lysine 0.663mg 0.083mg 0%
Methionine 0.196mg 0.015mg 0%
Phenylalanine 0.301mg 0.062mg 0%
Valine 0.356mg 0.078mg 0%
Histidine 0.279mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +126%
Contains more FatsFats +3300%
Contains more WaterWater +95.1%
Contains more CarbsCarbs +424.6%
~equal in Other ~2.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +10148.6%
Contains more Poly. FatPolyunsaturated fat +3366.2%
Contains less Sat. FatSaturated fat -99.7%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.