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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, and copper, while dried fruit is higher in vitamin A and potassium.
  • Wheat covers your daily need for 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 has a higher glycemic index (50) than dried fruit (31).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +350%
Contains more IronIron +32.3%
Contains more CopperCopper +61.2%
Contains more ZincZinc +966.7%
Contains more PhosphorusPhosphorus +615.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +1181.7%
Contains more SeleniumSelenium +3963.6%
Contains more CalciumCalcium +61.8%
Contains more PotassiumPotassium +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.
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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 B1Vitamin B1 +2693.3%
Contains more Vitamin B2Vitamin B2 +63.5%
Contains more Vitamin B3Vitamin B3 +160.3%
Contains more Vitamin B5Vitamin B5 +81.2%
Contains more Vitamin B6Vitamin B6 +193%
Contains more FolateFolate +330%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Dried fruit DV% diff.
Selenium 89.4µg 2.2µg 159%
Manganese 3.012mg 0.235mg 121%
Phosphorus 508mg 71mg 62%
Vitamin B1 0.419mg 0.015mg 34%
Zinc 4.16mg 0.39mg 34%
Vitamin E 4.33mg 29%
Fiber 7.3g 29%
Magnesium 144mg 32mg 27%
Vitamin B3 6.738mg 2.589mg 26%
Copper 0.553mg 0.343mg 23%
Potassium 431mg 1162mg 22%
Vitamin B6 0.419mg 0.143mg 21%
Protein 13.68g 3.39g 21%
Vitamin A 0µg 180µg 20%
Fructose 12.47g 16%
Iron 3.52mg 2.66mg 11%
Vitamin B5 0.935mg 0.516mg 8%
Folate 43µg 10µg 8%
Polyunsaturated fat 0.978g 0.074g 6%
Calories 339kcal 241kcal 5%
Vitamin B2 0.121mg 0.074mg 4%
Vitamin K 3.1µg 3%
Fats 2.47g 0.51g 3%
Choline 13.9mg 3%
Carbs 71.13g 62.64g 3%
Calcium 34mg 55mg 2%
Saturated fat 0.454g 0.017g 2%
Vitamin C 0mg 1mg 1%
Monounsaturated fat 0.344g 0.074g 1%
Net carbs 71.13g 55.34g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 2mg 10mg 0%
Tryptophan 0.176mg 0.016mg 0%
Threonine 0.366mg 0.073mg 0%
Isoleucine 0.533mg 0.063mg 0%
Leucine 0.934mg 0.105mg 0%
Lysine 0.303mg 0.083mg 0%
Methionine 0.221mg 0.015mg 0%
Phenylalanine 0.681mg 0.062mg 0%
Valine 0.594mg 0.078mg 0%
Histidine 0.322mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +303.5%
Contains more FatsFats +384.3%
Contains more CarbsCarbs +13.6%
Contains more WaterWater +182.4%
Contains more OtherOther +44.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 +364.9%
Contains more Poly. FatPolyunsaturated fat +1221.6%
Contains less Sat. FatSaturated fat -96.3%

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.