Fresh Fruits vs. Fresh Figs (Anjeer fruit) are seasonal fruits that are found in the western parts of Asia, but dried figs are commonly available almost everywhere in the country. Various substances are particularly concentrated in certain dried fruits, such as pectin in apples, potassium in apricots, iron in dates, and magnesium (iron -- calcium -- and magnesium) in figs. However, dried fruit has some downfalls. They are rich in vitamin C, minerals, antioxidants, fiber, and fruit sugar. The re-hydrated fruit is also different from the fresh fruit, as the "oxidation" transformation cannot be reversed. Popular forms of dried fruits are raisins, prunes, figs, dates, currants, apricots and apples. Apart from being easily accessible and easy to store with a much longer shelf life, the … Dried Fruit and Fresh Fruit are both healthy nutrient-dense foods, but is there a real difference in nutritional value?. Add your voice. 2. Offers may be subject to change without notice. Including only one form of fruits or vegetables over another ignores the benefits that each form provides and limits choice. this link is to an external site that may or may not meet accessibility guidelines. Fresh, frozen or dried, fruit in baking is a great addition to breads, cakes and pastries. Differences Between Canned Fruit and Fresh Fruit. This is why nutrition experts recommend that freeze-dried foods might be added as a supplement to someone’s diet, but should not act as a replacement for fresh foods. Because dried fruits are just missing their water, they become smaller and pack in way more sugar and calories per volume than a fresh fruit would (via Have a Plant). Most fruits … Dried Fruit is Loaded With Micronutrients, Fiber and Antioxidants Dried fruit is highly nutritious. Raisins, dried blueberries, dried strawberries, apple chips, dried apricots, and banana chips are convenient to eat and they are versatile than fresh fruits. And as freeze-drying is a more efficient way to remove water than traditional drying, it can mean per 100 g, freeze-dried fruit can contain more sugar than dried fruit. Getty: Carsten Schanter / EyeEm. Nutrients Fresh fruit vs dried fruit for calorie density If you are solely looking at calories based on equal weights, dried fruit has a much higher calorie density compared to fresh fruit. Additionally, when you are hiking, for example, and need to refuel with calorie intake, dried fruits can be your friend as having lost their water content, not only haven't they spoiled, but they are much more calorie dense than fresh fruit. It helps preserve freshness and color, so you’ll find it more in light-colored dried fruits, like apricots. Sure, you get all the fiber and antioxidants of that fruit, but you also consume all those calories and sugar. They are rich in vitamin C, minerals, antioxidants, fiber, and fruit sugar. But it poses the question: is dried fruit as healthy as a real piece of fruit? Since a cup of fruit powder contains more than a cup of its whole food counterpart, eating a serving of fruit powder means you are consuming more calories than if you ate a piece of fruit. Think of it this way — you can easily enjoy 100 raisins in one sitting, but when was the last time you ate 100 grapes? Dried fruit seems to carry more calories than fresh fruit simply because the ultimate size of the fruit shrinks when the water gets lost. All rights reserved. Once fresh fruit has been dehydrated, it will not ever look or taste the same as it did when it was fresh. Is dried fruit really healthy for you? Nutritional chef and wellness consular, Melissa Eboli, compares the sugar content of dried fruit to fresh fruit. Dried fruits have higher concentrations of sugar than fresh fruits. PIÚINFORMA®'s campaign "Know your food". Join the discussion today. Fresh fruits and dried fruits both carry the same nutrients. So, one cup of freeze-dried fruit will contain more pieces of fruit than one cup of fresh fruit. While both types of fruits are dried, they differ in a few important ways. And because they're so small — more bang for your buck! But if you're watching your weight, you'll need to keep an eye on serving sizes and calorie counts. For example, 2 cups of fresh apples provide about 6 milligrams of vitamin C and 4micrograms of folate, while ¼ cup of dried apples contains only 0.8mg of vitamin C and no folate. There are a lot of benefits to consuming dried fruit. ©2020 Verizon Media. Though all the nutrients are the same as the original fruit, it’s incredibly easy to overdo it. It’s a healthy snack for when you can’t bring a bag of grapes or a whole apple with you. One cup of grapes would probably contain 6 or 7 total, while one cup of raisins may contain close to quadruple that amount. — it's important to watch portion size. Dried fruit consumption has increased in recent years because it stores for a much longer time than fresh fruit and is often cheaper. Some say 1 cup of fresh fruit equals 1/4th cup of dried fruit. The re-hydrated fruit is also different from the fresh fruit, as … Yet, as with almost everything, there come disadvantages as well. This is much different than fresh fruit which begin to rot after less than a week. Snacking on a handful of dried fruit is a glorious combination of sweet decadence, packed in a good-for-you treat. It’s like eating a refreshing fruit salad, but with the feeling of indulging in candy. Dried fruit isn't quite the same as fresh fruit, but snack in moderation and it's a great, healthy treat. The dried fruit has a stronger, sweeter flavour, as there is no water to dilute it. Fresh fruit is probably higher in some vitamins, like vitamin C, but mineral and fiber content are retained during the drying process, so there's no need to avoid dried fruit. Enzymes are another. For example, apricot sugar levels rise from 9.5 per cent when fresh to 54.2 per cent when dried. Dried fruits have higher concentrations of sugar than fresh fruits. Stefan Aschan Preserved The largest difference between canned fruit and fresh fruit is that canned fruit has been preserved and can last for many months. Some say 1 cup of fresh fruit equals 1/4th cup of dried fruit. The other common additive in dried fruit is the preservative sulfur dioxide. Sweet, sweeter and sweetest. And some fruits, like prunes or dried apricots, are the entire fruit in one tiny bite. Fresh fruit has slightly additional vitamins and minerals than dried fruit. Fresh fruit can be lower in calories and higher in water content. That’s a sugar content similar to some lollies. It's portable, lasts longer than fresh, and is super convenient to toss in a bag without the fear of it getting crushed. Some are good...some are not so good....You let us know what you think! To find the most nutritious freeze-dried fruit option, do your research. Sign up for membership to become a founding member and help shape HuffPost's next chapter. Nevertheless, dietitians will tell you that dried and fresh fruits can each play a role in helping to satisfy your sweet tooth. Be conscious of serving sizes when packing on the fruit, and double-check labels before you hit the checkout counter. Tap here to turn on desktop notifications to get the news sent straight to you. Next time you snag a handful of five dried apricots, consider how many calories you’re consuming. Apple with you to Eboli, compares the sugar content of dried fruit is essentially dehydrated fruit compare vary. Out the vitamin C, minerals, antioxidants it also lacks many of the Glycemic index to! Products and services on this website to turn on desktop notifications to get news... The serving size by 75 percent when dehydrated, and minerals vary by type of is... 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