Dry Fruit Comparison
Tool
Compare the complete nutritional profiles of nuts, seeds, and dried fruits to make informed dietary choices based on your health goals.
⚠️ IMPORTANT MEDICAL DISCLAIMER
This tool is for **informational purposes ONLY** and is **NOT a substitute for medical advice.** Nutritional needs are highly individual. If you have medical conditions, allergies, or specific dietary requirements, you **MUST** consult with a qualified healthcare professional or Registered Dietitian before making significant dietary changes.
How to Compare Foods for Your Health Goals
A registered dietitian would advise that choosing the “healthiest” food depends entirely on your personal goals. This tool allows you to compare foods based on different nutritional priorities.
Weight Management
Focus on lower calories and higher protein/fiber for satiety and sustained energy.
Heart Health
Look for higher potassium, magnesium, and healthy unsaturated fats with lower sodium.
Diabetes/Low-Carb
Prioritize lower net carbs (Total Carbs – Fiber) and a lower Glycemic Index (GI).
Athletic Performance
Balance quick energy (carbs) with sustained energy (fats) plus recovery nutrients (protein).
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Frequently Asked Questions
Which nut is the “healthiest”?
There’s no single “healthiest” nut! Walnuts are highest in omega-3s for brain health, almonds are top for Vitamin E, and Brazil nuts are unparalleled for selenium. The best approach is to eat a variety of different nuts to get a wide range of benefits.
Are dried fruits less healthy than fresh fruits?
Dried fruits contain the same vitamins, minerals, and fiber as fresh fruit, but in a concentrated form. This also means their sugar and calories are concentrated. They are a healthy choice in small portions, but it’s easier to overeat them than fresh fruit.
How do I interpret the comparison results?
Look beyond just calories! Consider your goals: for weight management, focus on protein and fiber; for heart health, look at potassium and healthy fats; for diabetes management, check the glycemic index and net carbs (total carbs minus fiber).
What does ORAC value mean?
ORAC (Oxygen Radical Absorbance Capacity) measures antioxidant activity. Higher values indicate more antioxidants, which help protect cells from damage. However, this is just one aspect of nutrition – don’t choose foods based on ORAC alone.
Should I be concerned about the risks listed?
The risks are important considerations, not reasons to avoid foods entirely. Tree nut allergies are serious for those affected. High calorie content means portion control is important. Always consult healthcare providers if you have specific health concerns or allergies.
* All nutritional values are estimates based on standard data. This tool is for informational purposes and not medical advice.