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  6. White chocolate vs. Dried fruit

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

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How are white chocolate and dried fruit different?

  • White chocolate is higher in vitamin B12, vitamin B2, and phosphorus; however, dried fruit is richer in vitamin A, copper, iron, fiber, potassium, and vitamin E.
  • Daily need coverage for saturated fat for white chocolate is 97% higher.
  • Dried fruit has less saturated fat.

Candies, white chocolate and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 +261.8%
Contains more ZincZinc +89.7%
Contains more PhosphorusPhosphorus +147.9%
Contains more SeleniumSelenium +104.5%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +306.3%
Contains more IronIron +1008.3%
Contains more CopperCopper +471.7%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +2837.5%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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 +320%
Contains more Vitamin B2Vitamin B2 +281.1%
Contains more Vitamin B5Vitamin B5 +17.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +193.5%
Contains more CholineCholine +112.2%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +351%
Contains more Vitamin B3Vitamin B3 +247.5%
Contains more Vitamin B6Vitamin B6 +155.4%
Contains more FolateFolate +42.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 +73.2%
Contains more FatsFats +6192.2%
Contains more WaterWater +2276.2%
Contains more OtherOther +71.3%
~equal in Carbs ~62.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 +12193.2%
Contains more Poly. FatPolyunsaturated fat +1268.9%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White chocolate Dried fruit DV% diff.
Saturated fat 19.412g 0.017g 88%
Fats 32.09g 0.51g 49%
Copper 0.06mg 0.343mg 31%
Iron 0.24mg 2.66mg 30%
Fiber 0.2g 7.3g 28%
Potassium 286mg 1162mg 26%
Monounsaturated fat 9.097g 0.074g 23%
Vitamin B12 0.56µg 0µg 23%
Vitamin E 0.96mg 4.33mg 22%
Vitamin A 9µg 180µg 19%
Fructose 12.47g 16%
Vitamin B2 0.282mg 0.074mg 16%
Phosphorus 176mg 71mg 15%
Calories 539kcal 241kcal 15%
Calcium 199mg 55mg 14%
Vitamin B3 0.745mg 2.589mg 12%
Manganese 0.008mg 0.235mg 10%
Vitamin B6 0.056mg 0.143mg 7%
Cholesterol 21mg 0mg 7%
Polyunsaturated fat 1.013g 0.074g 6%
Magnesium 12mg 32mg 5%
Protein 5.87g 3.39g 5%
Vitamin K 9.1µg 3.1µg 5%
Vitamin B1 0.063mg 0.015mg 4%
Selenium 4.5µg 2.2µg 4%
Choline 29.5mg 13.9mg 3%
Zinc 0.74mg 0.39mg 3%
Sodium 90mg 10mg 3%
Vitamin B5 0.608mg 0.516mg 2%
Carbs 59.24g 62.64g 1%
Vitamin C 0.5mg 1mg 1%
Folate 7µg 10µg 1%
Net carbs 59.04g 55.34g N/A
Sugar 59g 53.44g N/A
Starch 0.35g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White chocolate 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
22%
White chocolate
24%
Dried fruit
Minerals Daily Need Coverage Score
26%
White chocolate
44%
Dried fruit

Comparison summary

Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Dried fruit
Dried fruit is lower in Sugar (difference - 5.56g)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 80mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 19.395g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 10)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.5)
Which food is richer in minerals?
?
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.
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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.