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  6. Dried fruit vs. Corn raw

Dried fruit vs. Corn raw — In-Depth Nutrition Comparison

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How are dried fruit and corn raw different?

  • Dried fruit is higher in copper, vitamin E, iron, potassium, fiber, vitamin A, and carbs; however, corn raw is richer in vitamin B1, folate, and vitamin C.
  • Daily need coverage for copper for dried fruit is 32% higher.
  • Dried fruit contains 62 times more vitamin E than corn raw. While dried fruit contains 4.33mg of vitamin E, corn raw contains only 0.07mg.
  • Dried fruit has a lower glycemic index (31) than corn raw (52).

Apricots, dried, sulfured, uncooked and Corn, sweet, yellow, raw are the varieties used in this article.

Infographic

Dried fruit vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +2650%
Contains more PotassiumPotassium +330.4%
Contains more IronIron +411.5%
Contains more CopperCopper +535.2%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +44.2%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +15.6%
Contains more ZincZinc +17.9%
Contains more PhosphorusPhosphorus +25.4%

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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +6085.7%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B3Vitamin B3 +46.3%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more Vitamin KVitamin K +933.3%
Contains more Vitamin CVitamin C +580%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B5Vitamin B5 +39%
Contains more FolateFolate +320%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Corn raw DV% diff.
Copper 0.343mg 0.054mg 32%
Vitamin E 4.33mg 0.07mg 28%
Iron 2.66mg 0.52mg 27%
Potassium 1162mg 270mg 26%
Fiber 7.3g 2g 21%
Vitamin A 180µg 9µg 19%
Carbs 62.64g 18.7g 15%
Fructose 12.47g 1.94g 13%
Vitamin B1 0.015mg 0.155mg 12%
Calories 241kcal 86kcal 8%
Folate 10µg 42µg 8%
Vitamin C 1mg 6.8mg 6%
Calcium 55mg 2mg 5%
Vitamin B3 2.589mg 1.77mg 5%
Vitamin B5 0.516mg 0.717mg 4%
Vitamin B6 0.143mg 0.093mg 4%
Phosphorus 71mg 89mg 3%
Manganese 0.235mg 0.163mg 3%
Selenium 2.2µg 0.6µg 3%
Polyunsaturated fat 0.074g 0.487g 3%
Omega-6 (Linoleic acid) 0.468g 3%
Starch 0.35g 5.7g 2%
Vitamin K 3.1µg 0.3µg 2%
Choline 13.9mg 23mg 2%
Fats 0.51g 1.35g 1%
Magnesium 32mg 37mg 1%
Zinc 0.39mg 0.46mg 1%
Vitamin B2 0.074mg 0.055mg 1%
Saturated fat 0.017g 0.325g 1%
Monounsaturated fat 0.074g 0.432g 1%
Omega-3 (ALA) 0.014g 1%
Protein 3.39g 3.27g 0%
Protein per 100 calories 1.4g 3.8g N/A
Calories per 10 g protein 711kcal 263kcal N/A
Weight per 100 calories 41g 116g N/A
Net carbs 55.34g 16.7g N/A
Sugar 53.44g 6.26g N/A
Sodium 10mg 15mg 0%
Tryptophan 0.016mg 0.023mg 0%
Threonine 0.073mg 0.129mg 0%
Isoleucine 0.063mg 0.129mg 0%
Leucine 0.105mg 0.348mg 0%
Lysine 0.083mg 0.137mg 0%
Methionine 0.015mg 0.067mg 0%
Phenylalanine 0.062mg 0.15mg 0%
Valine 0.078mg 0.185mg 0%
Histidine 0.047mg 0.089mg 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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more CarbsCarbs +235%
Contains more FatsFats +164.7%
Contains more WaterWater +146.2%
~equal in Protein ~3.27g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +483.8%
Contains more Poly. FatPolyunsaturated fat +558.1%

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
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +786.5%
Contains more GlucoseGlucose +864.4%
Contains more FructoseFructose +542.8%
Contains more StarchStarch +1528.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.