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Dehydrated Food vs. Canned Food vs. Frozen Food

Nutrient Loss Sample Comparison Chart

The chart below comes from the US Department of Agriculture Research Services Division, Composition of Foods - Handbook No. 8, Analysis Charts Table 2 - Nutrients In The Edible Portion Of One Pound Of Food.

What this chart shows is the the amount of nutrients left over after processing. Dehydrated food performs better than its frozen or canned counterparts by far:

Carrots 1 lbs. Canned Frozen Dehydrated
Food Energy Cal 127 238 1,547
Protein gm 2.7 3.8 -
Fat gm 0.9 - 5.9
Carbohydrates gm 29 115 367
Calcium 113 - 1,161
Phosphorus mg 91 - 1,061
Iron mg 3.2 4.9 27.2
Sodium mg 1,070 - 1,216
Potassium mg 544 - 8,818
Vitamin A mg 45360 49,000 2,040
Thiamine mg 0.11 - 1.39
Riboflavin mg 0.11 - 1.36
Niacin mg 1.6 - 13.7
Abscorbic Acid mg 9 4 68
Peas 1 lbs. Canned Frozen Dehydrated
Food Energy Cal 229 331 1,542
Protein gm 15.9 24.5 109.3
Fat gm 1.4 1.4 5.9
Carbohydrates gm 56 58 367
Calcium 91 91 290
Phosphorus mg 229 408 1,542
Iron mg 7.7 9.1 23.1
Sodium mg 1,070 505 159
Potassium mg 435 680 4,559
Vitamin A mg 3,080 540

Thiamine mg 0.43 1.45 3.38
Riboflavin mg 0.24 0.45 1.31
Niacin mg 3.9 9.3 13.7
Abscorbic Acid mg 40 85 -
Potatoes 1 lbs. Canned Frozen Dehydrated
Food Energy Cal 200 331 1,651
Protein gm 5 5.4 32.7
Fat gm 0.9 - 2.7
Carbohydrates gm 44 78 381
Calcium 18 45 159
Phosphorus mg 136 136 785
Iron mg 1.4 3.2 7.7
Sodium mg 5 36 404
Potassium mg 1,134 771 7,258
Vitamin A mg - - -
Thiamine mg 0.17 0.32 1.05
Riboflavin mg 0.1 0.05 0.27
Niacin mg 2.9 2.9 24.4
Abscorbic Acid mg 41 144 27
Thiamine mg 0.17 0.32 1.05
Riboflavin mg 0.1 0.05 0.27
Niacin mg 2.9 2.9 24.4
Abscorbic Acid mg 58 41 144
Apricots 1 lbs. Canned Frozen Dehydrated
Food Energy Cal 245 445 1,506
Protein gm 4.5 3.2 25.4
Fat gm 0.9 0.5 4.5
Carbohydrates gm 61 113 383
Calcium 77 45 390
Phosphorus mg 104 86 631
Iron mg 2.3 4.1 24
Sodium mg 5 18 150
Potassium mg 1,642 1,039 5,715
Vitamin A mg 1,250 7,620 63,960
Thiamine mg 0.12 0.09 Trace
Riboflavin mg 0.15 0.18 0.36
Niacin mg 2.5 3.5 16.2
Abscorbic Acid mg 41 69

Thiamine mg 0.12 0.09 Trace
Riboflavin mg 0.15 0.18 0.36
Niacin mg 2.5 3.5 16.2
Abscorbic Acid mg 27 41 69

Notes:

  • Comparisons are of overall nutritional losses incurred in food preservation.
  • Canning - 60-80% nutrient loss due to high temperatures and foods being immersed in water during period of preparation.
  • Frozen - 40-60% nutrient loss. Moisture expands when frozen, causing food cells to rupture.
  • Dehydrated - 3-5% nutrient loss due to low heat during the drying cycle and the gentle air flow, this translates to minimal loss.
  • Additionally: One reason many of the numbers in the dehydrated column are so high is simply because the food in these columns are dehydrated. Generally, when the water is removed from fresh foods they decrease in weight 70-94%, but according to the charts above, almost always the nutritional value in the food isn't destroyed by the drying process. Remove the water and the nutritional value goes up as a percentage of the reduced weight.

See also Protein Protein Information Page and Bean Information Bean Information Page
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