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  6. White bread vs. Dried fruit

White bread vs. Dried fruit — In-Depth Nutrition Comparison

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Differences between white bread and dried fruit

  • White bread has more vitamin B1, selenium, folate, and vitamin B3, while dried fruit has more vitamin A, potassium, vitamin E, copper, and fiber.
  • Dried fruit's daily need coverage for vitamin A is 72% higher.
  • Dried fruit contains 49 times less sodium than white bread. White bread contains 490mg of sodium, while dried fruit contains 10mg.
  • Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of white bread is 73.

The food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Apricots, dried, sulfured, uncooked.

Infographic

White bread vs Dried fruit infographic
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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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 CalciumCalcium +161.8%
Contains more IronIron +35.7%
Contains more ZincZinc +89.7%
Contains more PhosphorusPhosphorus +38%
Contains more ManganeseManganese +128.1%
Contains more SeleniumSelenium +900%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +822.2%
Contains more CopperCopper +239.6%
Contains less SodiumSodium -98%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +3453.3%
Contains more Vitamin B2Vitamin B2 +228.4%
Contains more Vitamin B3Vitamin B3 +84.6%
Contains more FolateFolate +1010%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1868.2%
Contains more Vitamin B6Vitamin B6 +64.4%
Contains more Vitamin KVitamin K +1450%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.516mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient White bread Dried fruit DV% diff.
Vitamin B1 0.533mg 0.015mg 43%
Selenium 22µg 2.2µg 36%
Potassium 126mg 1162mg 30%
Copper 0.101mg 0.343mg 27%
Vitamin E 0.22mg 4.33mg 27%
Folate 111µg 10µg 25%
Sodium 490mg 10mg 21%
Vitamin A 0µg 180µg 20%
Fiber 2.7g 7.3g 18%
Starch 37.17g 0.35g 15%
Vitamin B3 4.78mg 2.589mg 14%
Manganese 0.536mg 0.235mg 13%
Fructose 2.43g 12.47g 13%
Vitamin B2 0.243mg 0.074mg 13%
Iron 3.61mg 2.66mg 12%
Protein 8.85g 3.39g 11%
Polyunsaturated fat 1.602g 0.074g 10%
Calcium 144mg 55mg 9%
Phosphorus 98mg 71mg 4%
Vitamin B6 0.087mg 0.143mg 4%
Carbs 49.42g 62.64g 4%
Fats 3.33g 0.51g 4%
Saturated fat 0.698g 0.017g 3%
Zinc 0.74mg 0.39mg 3%
Vitamin K 0.2µg 3.1µg 2%
Magnesium 23mg 32mg 2%
Monounsaturated fat 0.599g 0.074g 1%
Calories 266kcal 241kcal 1%
Vitamin C 0mg 1mg 1%
Net carbs 46.72g 55.34g N/A
Sugar 5.67g 53.44g N/A
Vitamin B5 0.536mg 0.516mg 0%
Trans fat 0.027g N/A
Choline 14.6mg 13.9mg 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 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +161.1%
Contains more FatsFats +552.9%
Contains more WaterWater +17.9%
Contains more CarbsCarbs +26.8%
Contains more OtherOther +29.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +709.5%
Contains more Poly. FatPolyunsaturated fat +2064.9%
Contains less Sat. FatSaturated fat -97.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +10520%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +2007%
Contains more FructoseFructose +413.2%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.