Almonds vs. Dried fruit — In-Depth Nutrition Comparison
Compare
Summary of differences between almonds and dried fruit
- The amount of vitamin E, manganese, vitamin B2, copper, fats, phosphorus, magnesium, protein, zinc, and calcium in almonds is higher than in dried fruit.
- Almonds cover your daily need for vitamin E 142% more than dried fruit.
- Almonds contain 98 times more fats than dried fruit. While almonds contain 49.93g of fats, dried fruit contains only 0.51g.
- Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of dried fruit is 31.
These are the specific foods used in this comparison Nuts, almonds and Apricots, dried, sulfured, uncooked.
Infographic
Infographic link
Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +743.8% |
| Contains more CalciumCalcium | +389.1% |
| Contains more IronIron | +39.5% |
| Contains more CopperCopper | +200.6% |
| Contains more ZincZinc | +700% |
| Contains more PhosphorusPhosphorus | +577.5% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +827.2% |
| Contains more SeleniumSelenium | +86.4% |
| Contains more PotassiumPotassium | +58.5% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +491.9% |
| Contains more Vitamin B1Vitamin B1 | +1266.7% |
| Contains more Vitamin B2Vitamin B2 | +1437.8% |
| Contains more Vitamin B3Vitamin B3 | +39.7% |
| Contains more FolateFolate | +340% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 4.33mg | 142% |
| Manganese | 2.179mg | 0.235mg | 85% |
| Vitamin B2 | 1.138mg | 0.074mg | 82% |
| Polyunsaturated fat | 12.329g | 0.074g | 82% |
| Monounsaturated fat | 31.551g | 0.074g | 79% |
| Fats | 49.93g | 0.51g | 76% |
| Copper | 1.031mg | 0.343mg | 76% |
| Omega-6 (Linoleic acid) | 12.32g | 72% | |
| Phosphorus | 481mg | 71mg | 59% |
| Magnesium | 270mg | 32mg | 57% |
| Protein | 21.15g | 3.39g | 36% |
| Zinc | 3.12mg | 0.39mg | 25% |
| Calcium | 269mg | 55mg | 21% |
| Fiber | 12.5g | 7.3g | 21% |
| Vitamin A | 0µg | 180µg | 20% |
| Calories | 579kcal | 241kcal | 17% |
| Saturated fat | 3.802g | 0.017g | 17% |
| Vitamin B1 | 0.205mg | 0.015mg | 16% |
| Fructose | 0.11g | 12.47g | 15% |
| Carbs | 21.55g | 62.64g | 14% |
| Potassium | 733mg | 1162mg | 13% |
| Iron | 3.71mg | 2.66mg | 13% |
| Folate | 44µg | 10µg | 9% |
| Choline | 52.1mg | 13.9mg | 7% |
| Vitamin B3 | 3.618mg | 2.589mg | 6% |
| Selenium | 4.1µg | 2.2µg | 3% |
| Vitamin K | 0µg | 3.1µg | 3% |
| Vitamin C | 0mg | 1mg | 1% |
| Vitamin B5 | 0.471mg | 0.516mg | 1% |
| Protein per 100 calories | 3.7g | 1.4g | N/A |
| Calories per 10 g protein | 274kcal | 711kcal | N/A |
| Weight per 100 calories | 17g | 41g | N/A |
| Unsaturated / Saturated Fat ratio | 12 | 8.7 | N/A |
| Net carbs | 9.05g | 55.34g | N/A |
| Sugar | 4.35g | 53.44g | N/A |
| Starch | 0.72g | 0.35g | 0% |
| Sodium | 1mg | 10mg | 0% |
| Vitamin B6 | 0.137mg | 0.143mg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.016mg | 0% |
| Threonine | 0.601mg | 0.073mg | 0% |
| Isoleucine | 0.751mg | 0.063mg | 0% |
| Leucine | 1.473mg | 0.105mg | 0% |
| Lysine | 0.568mg | 0.083mg | 0% |
| Methionine | 0.157mg | 0.015mg | 0% |
| Phenylalanine | 1.132mg | 0.062mg | 0% |
| Valine | 0.855mg | 0.078mg | 0% |
| Histidine | 0.539mg | 0.047mg | 0% |
| Omega-3 (ALA) | 0.003g | 0% | |
| Omega-6 (Eicosadienoic acid) | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
| Contains more ProteinProtein | +523.9% |
| Contains more FatsFats | +9690.2% |
| Contains more CarbsCarbs | +190.7% |
| Contains more WaterWater | +600.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
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 | +42536.5% |
| Contains more Poly. FatPolyunsaturated fat | +16560.8% |
| Contains less Sat. FatSaturated fat | -99.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.72 g
Sucrose:
3.95 g
Glucose:
0.17 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0.04 g
Galactose:
0.07 g
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 | +105.7% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +99.7% |
| Contains more GlucoseGlucose | +19358.8% |
| Contains more FructoseFructose | +11236.4% |
~equal in
Lactose
~0g
