Health Tips

Fruits or Dry Fruits – Which has More Nutritional Value?

January 8th, 2018
Fruits or Dry Fruits – Which has More Nutritional Value?

Since ages, fruits and dry fruits have been an integral part of our food. Be it daily meals or a celebratory occasion, cuisine remains incomplete without the inclusion of these two elements. Though there is no doubt that both are excellent in nutrition, there have been many discussions on finding the best between them.

So, let’s make a fair comparison between fruits and dry fruits and check out the better one.

Sugar and Calorie Content

In terms of sugar and calorie content, both of them carry the same amount. The major difference here is for people striving to shed weight, and anyone found with diabetes. Dieters look for water and fiber from the fresh fruit to keep fuller extended period of time and to keep hydrated. Dried fruit don’t stay long in your stomach, and one will have to eat much more to be content, which can eventually make him or her to consume more calories.

Another concern is for people with diabetes as they need to be careful especially with dried fruits due to their richness in the concentrated levels of sugar. Doing so would lead to an increase in blood glucose levels.

Vitamins and Minerals

According to a recent study, it has been found that fruits contain more vitamins and minerals as compared to dried fruits. The drying procedure for fruit reduces its nutritional value, but not by much extent. Another crucial thing to consider while comparing the two is that the water in fresh fruit essences the nutrients. This results into a slight advantage over dried fruits. Vitamin C specifically, is reduced in the dehydration process for dried fruits.

Now, when it comes to find vitamins and minerals in dried fruits, they are nowhere less on this part even they’re dry. It is important to note that the difference is very less. Look at below stats for more details.

  • Dried Apricots: a half cup gives more than 4 grams of fiber and 156 calories. It’s also loaded with vitamin E, potassium, and copper. One can get about 40 percent of your daily vitamin A intake from one serving.
  • Dried Pears: a half cup supplies over 7 grams of fiber, and 236 calories. They also have vitamin A, vitamin C, iron and copper.
  • Dried Grapes (raisins): a half cup provides 2.5 grams of fiber and 217 calories. Raisins are also a good source of iron, zinc, and B vitamins.
  • Dried Figs: a half cup provides a little over 7 grams of fiber and 185 calories. They’re high in potassium, magnesium and calcium.

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So which is better?

It is quite evident that fresh fruits carry an advantage over dried fruits as they keep you full longer and provide immense help in losing weight. In addition, they contain more fiber which supports the digestive system. In terms of vitamins and minerals, they are quite better.

However, this doesn’t mean that you shouldn’t eat dried fruits as they have their own advantages well. Dried fruits contain good amounts of fiber and it is already given above that they are nowhere less in terms of vitamins and minerals.

Finally, whether you take dried fruit or fresh, if you’re eating fruit, then good for you. Obviously, there’s an advantage to eating fresh fruit, but dried fruits are also rich in nutrition. As long as you’re not consuming one type, you can savior the benefits of both. Dusting some raisins onto your cereal, and then have a fresh, juicy apple with lunch.


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