Dried fruit vs. Grape — In-Depth Nutrition Comparison

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Summary of differences between dried fruit and grapes

Dried fruit has more copper, iron, potassium, vitamin E, fiber, vitamin A, carbs, vitamin B3, and vitamin B5, while grapes have more manganese.
Dried fruit covers your daily need for copper 34% more than grapes.
Dried fruit contains 36 times more vitamin A than grapes. While dried fruit contains 180µg of vitamin A, grapes contain only 5µg.
Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of grapes is 49.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Grapes, american type (slip skin), raw.

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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.

Dried fruit

Grape

Contains more MagnesiumMagnesium	+540%
Contains more CalciumCalcium	+292.9%
Contains more PotassiumPotassium	+508.4%
Contains more IronIron	+817.2%
Contains more CopperCopper	+757.5%
Contains more ZincZinc	+875%
Contains more PhosphorusPhosphorus	+610%
Contains more SeleniumSelenium	+2100%

Contains less SodiumSodium	-80%
Contains more ManganeseManganese	+205.5%

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.

Dried fruit

Grape

Contains more Vitamin AVitamin A	+3500%
Contains more Vitamin EVitamin E	+2178.9%
Contains more Vitamin B2Vitamin B2	+29.8%
Contains more Vitamin B3Vitamin B3	+763%
Contains more Vitamin B5Vitamin B5	+2050%
Contains more Vitamin B6Vitamin B6	+30%
Contains more FolateFolate	+150%

Contains more Vitamin CVitamin C	+300%
Contains more Vitamin B1Vitamin B1	+513.3%
Contains more Vitamin KVitamin K	+371%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.343mg	0.04mg	34%
Iron	2.66mg	0.29mg	30%
Potassium	1162mg	191mg	29%
Vitamin E	4.33mg	0.19mg	28%
Fiber	7.3g	0.9g	26%
Manganese	0.235mg	0.718mg	21%
Vitamin A	180µg	5µg	19%
Fructose	12.47g		16%
Carbs	62.64g	17.15g	15%
Vitamin B3	2.589mg	0.3mg	14%
Vitamin B5	0.516mg	0.024mg	10%
Vitamin K	3.1µg	14.6µg	10%
Calories	241kcal	67kcal	9%
Phosphorus	71mg	10mg	9%
Protein	3.39g	0.63g	6%
Magnesium	32mg	5mg	6%
Vitamin B1	0.015mg	0.092mg	6%
Calcium	55mg	14mg	4%
Selenium	2.2µg	0.1µg	4%
Vitamin C	1mg	4mg	3%
Zinc	0.39mg	0.04mg	3%
Vitamin B6	0.143mg	0.11mg	3%
Folate	10µg	4µg	2%
Choline	13.9mg	5.6mg	2%
Vitamin B2	0.074mg	0.057mg	1%
Protein per 100 calories	1.4g	0.94g	N/A
Calories per 10 g protein	711kcal	1063kcal	N/A
Weight per 100 calories	41g	149g	N/A
Fats	0.51g	0.35g	0%
Net carbs	55.34g	16.25g	N/A
Sugar	53.44g	16.25g	N/A
Starch	0.35g		0%
Sodium	10mg	2mg	0%
Saturated fat	0.017g	0.114g	0%
Monounsaturated fat	0.074g	0.014g	0%
Polyunsaturated fat	0.074g	0.102g	0%
Tryptophan	0.016mg	0.003mg	0%
Threonine	0.073mg	0.017mg	0%
Isoleucine	0.063mg	0.005mg	0%
Leucine	0.105mg	0.013mg	0%
Lysine	0.083mg	0.014mg	0%
Methionine	0.015mg	0.021mg	0%
Phenylalanine	0.062mg	0.013mg	0%
Valine	0.078mg	0.017mg	0%
Histidine	0.047mg	0.023mg	0%