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Dried fruit vs Blackberry - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Sugars?
Blackberry
Blackberry contains less Sugars (difference - 48.56g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 6)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Blackberry
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dried fruit Blackberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Dried fruit
20
Blackberry
Mineral Summary Score
33
Dried fruit
11
Blackberry

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +329%
Contains more Calcium +89.7%
Contains more Potassium +617.3%
Contains more Magnesium +60%
Contains more Copper +107.9%
Contains more Phosphorus +222.7%
Contains more Zinc +35.9%
Contains less Sodium -90%
Contains more Iron +329%
Contains more Calcium +89.7%
Contains more Potassium +617.3%
Contains more Magnesium +60%
Contains more Copper +107.9%
Contains more Phosphorus +222.7%
Contains more Zinc +35.9%
Contains less Sodium -90%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +1584.1%
Contains more Vitamin E +270.1%
Contains more Vitamin B2 +184.6%
Contains more Vitamin B3 +300.8%
Contains more Vitamin B5 +87%
Contains more Vitamin B6 +376.7%
Contains more Vitamin C +2000%
Contains more Vitamin B1 +33.3%
Contains more Vitamin K +538.7%
Contains more Vitamin A +1584.1%
Contains more Vitamin E +270.1%
Contains more Vitamin B2 +184.6%
Contains more Vitamin B3 +300.8%
Contains more Vitamin B5 +87%
Contains more Vitamin B6 +376.7%
Contains more Vitamin C +2000%
Contains more Vitamin B1 +33.3%
Contains more Vitamin K +538.7%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
20%
Dried fruit
8%
Blackberry
Carbohydrates
63%
Dried fruit
10%
Blackberry
Fats
2%
Dried fruit
2%
Blackberry

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dried fruit Blackberry Opinion
Calories 241 43 Dried fruit
Protein 3.39 1.39 Dried fruit
Fats 0.51 0.49 Dried fruit
Vitamin C 1 21 Blackberry
Carbs 62.64 9.61 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 0.62 Dried fruit
Calcium 55 29 Dried fruit
Potassium 1162 162 Dried fruit
Magnesium 32 20 Dried fruit
Sugars 53.44 4.88 Dried fruit
Fiber 7.3 5.3 Dried fruit
Copper 0.343 0.165 Dried fruit
Zinc 0.39 0.53 Blackberry
Starch 0.35 0 Dried fruit
Phosphorus 71 22 Dried fruit
Sodium 10 1 Blackberry
Vitamin A 3604 214 Dried fruit
Vitamin E 4.33 1.17 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.02 Blackberry
Vitamin B2 0.074 0.026 Dried fruit
Vitamin B3 2.589 0.646 Dried fruit
Vitamin B5 0.516 0.276 Dried fruit
Vitamin B6 0.143 0.03 Dried fruit
Vitamin B12 0 0
Vitamin K 3.1 19.8 Blackberry
Folic acid (B9) 0 0
Trans Fat 0 Dried fruit
Saturated Fat 0.017 0.014 Blackberry
Monounsaturated Fat 0.074 0.047 Dried fruit
Polyunsaturated fat 0.074 0.28 Blackberry
Tryptophan 0.016 Dried fruit
Threonine 0.073 Dried fruit
Isoleucine 0.063 Dried fruit
Leucine 0.105 Dried fruit
Lysine 0.083 Dried fruit
Methionine 0.015 Dried fruit
Phenylalanine 0.062 Dried fruit
Valine 0.078 Dried fruit
Histidine 0.047 Dried fruit
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.