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  6. Wheat vs. Dried fruit

Wheat vs. Dried fruit — In-Depth Nutrition Comparison

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How are Wheat and Dried fruit different?

  • Wheat is richer in Selenium, Manganese, Phosphorus, Zinc, Vitamin B1, Magnesium, Vitamin B3, Copper, and Vitamin B6, while Dried fruit is higher in Potassium.
  • Wheat covers your daily need of Selenium 159% more than Dried fruit.
  • Wheat contains 28 times more Vitamin B1 than Dried fruit. Wheat contains 0.419mg of Vitamin B1, while Dried fruit contains 0.015mg.

Wheat, durum and Apricots, dried, sulfured, uncooked types were used in this article.

Infographic

Wheat 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.
Wheat
Wheat
8
:
2
Dried fruit
Dried fruit
Contains more Iron +32.3%
Contains more Magnesium +350%
Contains more Phosphorus +615.5%
Contains less Sodium -80%
Contains more Zinc +966.7%
Contains more Copper +61.2%
Contains more Manganese +1181.7%
Contains more Selenium +3963.6%
Contains more Calcium +61.8%
Contains more Potassium +169.6%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Iron +32.3%
Contains more Magnesium +350%
Contains more Phosphorus +615.5%
Contains less Sodium -80%
Contains more Zinc +966.7%
Contains more Copper +61.2%
Contains more Manganese +1181.7%
Contains more Selenium +3963.6%
Contains more Calcium +61.8%
Contains more Potassium +169.6%

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.
Wheat
Wheat
6
:
4
Dried fruit
Dried fruit
Contains more Vitamin B1 +2693.3%
Contains more Vitamin B2 +63.5%
Contains more Vitamin B3 +160.3%
Contains more Vitamin B5 +81.2%
Contains more Vitamin B6 +193%
Contains more Folate +330%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin B1 +2693.3%
Contains more Vitamin B2 +63.5%
Contains more Vitamin B3 +160.3%
Contains more Vitamin B5 +81.2%
Contains more Vitamin B6 +193%
Contains more Folate +330%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Dried fruit
Dried fruit
Contains more Protein +303.5%
Contains more Fats +384.3%
Contains more Carbs +13.6%
Contains more Water +182.4%
Contains more Other +44.4%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Dried fruit
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 Protein +303.5%
Contains more Fats +384.3%
Contains more Carbs +13.6%
Contains more Water +182.4%
Contains more Other +44.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +364.9%
Contains more Polyunsaturated fat +1221.6%
Contains less Saturated Fat -96.3%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +364.9%
Contains more Polyunsaturated fat +1221.6%
Contains less Saturated Fat -96.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Dried fruit Opinion
Net carbs 71.13g 55.34g Wheat
Protein 13.68g 3.39g Wheat
Fats 2.47g 0.51g Wheat
Carbs 71.13g 62.64g Wheat
Calories 339kcal 241kcal Wheat
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Wheat
Fiber 7.3g Dried fruit
Calcium 34mg 55mg Dried fruit
Iron 3.52mg 2.66mg Wheat
Magnesium 144mg 32mg Wheat
Phosphorus 508mg 71mg Wheat
Potassium 431mg 1162mg Dried fruit
Sodium 2mg 10mg Wheat
Zinc 4.16mg 0.39mg Wheat
Copper 0.553mg 0.343mg Wheat
Manganese 3.012mg 0.235mg Wheat
Selenium 89.4µg 2.2µg Wheat
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0.419mg 0.015mg Wheat
Vitamin B2 0.121mg 0.074mg Wheat
Vitamin B3 6.738mg 2.589mg Wheat
Vitamin B5 0.935mg 0.516mg Wheat
Vitamin B6 0.419mg 0.143mg Wheat
Folate 43µg 10µg Wheat
Vitamin K 3.1µg Dried fruit
Tryptophan 0.176mg 0.016mg Wheat
Threonine 0.366mg 0.073mg Wheat
Isoleucine 0.533mg 0.063mg Wheat
Leucine 0.934mg 0.105mg Wheat
Lysine 0.303mg 0.083mg Wheat
Methionine 0.221mg 0.015mg Wheat
Phenylalanine 0.681mg 0.062mg Wheat
Valine 0.594mg 0.078mg Wheat
Histidine 0.322mg 0.047mg Wheat
Saturated Fat 0.454g 0.017g Dried fruit
Monounsaturated Fat 0.344g 0.074g Wheat
Polyunsaturated fat 0.978g 0.074g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Wheat
38%
Dried fruit
Minerals Daily Need Coverage Score
168%
Wheat
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 8mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.437g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 19)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.