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  6. Vegetable vs. Dried fruit

Vegetable vs. Dried fruit — In-Depth Nutrition Comparison

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What are the main differences between vegetable and dried fruit?

  • Vegetable is richer in vitamin K and manganese, yet dried fruit is richer in potassium, copper, vitamin E, iron, fiber, vitamin B3, vitamin B5, and vitamin B6.
  • Dried fruit's daily need coverage for potassium is 29% higher.
  • Vegetable has 8 times more Vitamin K than dried fruit. Vegetable has 23.5µg of Vitamin K, while dried fruit has 3.1µg.
  • Dried fruit has a lower glycemic index than vegetable.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Apricots, dried, sulfured, uncooked types in this comparison.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +25.6%
Contains more ManganeseManganese +61.3%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +587.6%
Contains more IronIron +224.4%
Contains more CopperCopper +313.3%
Contains more PhosphorusPhosphorus +39.2%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +633.3%

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 11% 257% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +220%
Contains more Vitamin AVitamin A +18.7%
Contains more Vitamin B1Vitamin B1 +373.3%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more Vitamin KVitamin K +658.1%
Contains more FolateFolate +90%
Contains more CholineCholine +73.4%
Contains more Vitamin EVitamin E +1039.5%
Contains more Vitamin B3Vitamin B3 +204.2%
Contains more Vitamin B5Vitamin B5 +241.7%
Contains more Vitamin B6Vitamin B6 +93.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 WaterWater +169.4%
Contains more ProteinProtein +18.5%
Contains more FatsFats +240%
Contains more CarbsCarbs +378.5%
Contains more OtherOther +283.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated Fat: Sat. Fat 0.031 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 less Sat. FatSaturated Fat -45.2%
Contains more Mono. FatMonounsaturated Fat +640%
~equal in Polyunsaturated fat ~0.074g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Dried fruit Opinion
Calories 65kcal 241kcal Dried fruit
Protein 2.86g 3.39g Dried fruit
Fats 0.15g 0.51g Dried fruit
Vitamin C 3.2mg 1mg Vegetable
Net carbs 8.69g 55.34g Dried fruit
Carbs 13.09g 62.64g Dried fruit
Magnesium 22mg 32mg Dried fruit
Calcium 25mg 55mg Dried fruit
Potassium 169mg 1162mg Dried fruit
Iron 0.82mg 2.66mg Dried fruit
Sugar 3.12g 53.44g Vegetable
Fiber 4.4g 7.3g Dried fruit
Copper 0.083mg 0.343mg Dried fruit
Zinc 0.49mg 0.39mg Vegetable
Starch 0.35g Dried fruit
Phosphorus 51mg 71mg Dried fruit
Sodium 35mg 10mg Dried fruit
Vitamin A 4277IU 3604IU Vegetable
Vitamin A 214µg 180µg Vegetable
Vitamin E 0.38mg 4.33mg Dried fruit
Manganese 0.379mg 0.235mg Vegetable
Selenium 0.3µg 2.2µg Dried fruit
Vitamin B1 0.071mg 0.015mg Vegetable
Vitamin B2 0.12mg 0.074mg Vegetable
Vitamin B3 0.851mg 2.589mg Dried fruit
Vitamin B5 0.151mg 0.516mg Dried fruit
Vitamin B6 0.074mg 0.143mg Dried fruit
Vitamin K 23.5µg 3.1µg Vegetable
Folate 19µg 10µg Vegetable
Choline 24.1mg 13.9mg Vegetable
Saturated Fat 0.031g 0.017g Dried fruit
Monounsaturated Fat 0.01g 0.074g Dried fruit
Polyunsaturated fat 0.072g 0.074g Dried fruit
Tryptophan 0.029mg 0.016mg Vegetable
Threonine 0.115mg 0.073mg Vegetable
Isoleucine 0.139mg 0.063mg Vegetable
Leucine 0.19mg 0.105mg Vegetable
Lysine 0.17mg 0.083mg Vegetable
Methionine 0.034mg 0.015mg Vegetable
Phenylalanine 0.12mg 0.062mg Vegetable
Valine 0.149mg 0.078mg Vegetable
Histidine 0.073mg 0.047mg Vegetable
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable 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
35%
Vegetable
36%
Dried fruit
Minerals Daily Need Coverage Score
19%
Vegetable
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 50.32g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $1.5)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.