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  6. Dried fruit vs. Cranberry sauce

Dried fruit vs. Cranberry sauce — In-Depth Nutrition Comparison

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Summary of differences between dried fruit and cranberry sauce

  • The amount of copper, potassium, iron, fiber, vitamin E, vitamin A, vitamin B3, vitamin B6, phosphorus, and carbs in dried fruit is higher than in cranberry sauce.
  • Dried fruit covers your daily need for copper 35% more than cranberry sauce.
  • Dried fruit contains 90 times more vitamin A than cranberry sauce. While dried fruit contains 180µg of vitamin A, cranberry sauce contains only 2µg.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Cranberry sauce, canned, sweetened.

Infographic

Dried fruit vs Cranberry sauce 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 0.9% 2.5% 15% 8.7% 0.82% 1.7% 0.65% 9.5% 2.2%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +4050%
Contains more IronIron +548.8%
Contains more CopperCopper +1219.2%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +1675%
Contains more ManganeseManganese +221.9%
Contains more SeleniumSelenium +450%
Contains less SodiumSodium -50%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 0.67% 19% 3.8% 4.8% 1.9% 0% 3.2% 0% 3.5% 0.75%
Contains more Vitamin AVitamin A +8900%
Contains more Vitamin EVitamin E +365.6%
Contains more Vitamin B2Vitamin B2 +252.4%
Contains more Vitamin B3Vitamin B3 +2489%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +921.4%
Contains more Vitamin KVitamin K +121.4%
Contains more FolateFolate +900%
~equal in Vitamin C ~1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.015mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Cranberry sauce DV% diff.
Copper 0.343mg 0.026mg 35%
Potassium 1162mg 28mg 33%
Iron 2.66mg 0.41mg 28%
Fiber 7.3g 1.1g 25%
Vitamin E 4.33mg 0.93mg 23%
Vitamin A 180µg 2µg 20%
Vitamin B3 2.589mg 0.1mg 16%
Phosphorus 71mg 4mg 10%
Vitamin B5 0.516mg 10%
Vitamin B6 0.143mg 0.014mg 10%
Carbs 62.64g 40.4g 7%
Magnesium 32mg 2mg 7%
Manganese 0.235mg 0.073mg 7%
Protein 3.39g 0.9g 5%
Calcium 55mg 3mg 5%
Calories 241kcal 159kcal 4%
Vitamin B2 0.074mg 0.021mg 4%
Zinc 0.39mg 0.03mg 3%
Selenium 2.2µg 0.4µg 3%
Fructose 12.47g 9.75g 3%
Folate 10µg 1µg 2%
Choline 13.9mg 3.8mg 2%
Fats 0.51g 0.15g 1%
Vitamin K 3.1µg 1.4µg 1%
Protein per 100 calories 1.4g 0.57g N/A
Calories per 10 g protein 711kcal 1767kcal N/A
Weight per 100 calories 41g 63g N/A
Vitamin C 1mg 1mg 0%
Net carbs 55.34g 39.3g N/A
Sugar 53.44g 31.75g N/A
Starch 0.35g 0%
Sodium 10mg 5mg 0%
Vitamin B1 0.015mg 0.015mg 0%
Saturated fat 0.017g 0.007g 0%
Monounsaturated fat 0.074g 0.007g 0%
Polyunsaturated fat 0.074g 0.031g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
40% 58%
Protein: 0.9 g
Fats: 0.15 g
Carbs: 40.4 g
Water: 58.45 g
Other: 0.1 g
Contains more ProteinProtein +276.7%
Contains more FatsFats +240%
Contains more CarbsCarbs +55%
Contains more WaterWater +89.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
16% 16% 69%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +957.1%
Contains more Poly. FatPolyunsaturated fat +138.7%
Contains less Sat. FatSaturated fat -58.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
55% 31% 14%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 17.45 g
Fructose: 9.75 g
Lactose: 0 g
Maltose: 4.45 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +7790%
Contains more GlucoseGlucose +89.6%
Contains more FructoseFructose +27.9%
Contains more MaltoseMaltose +∞%
~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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Cranberry sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173961/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.