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Dried fruit vs. Blueberry — In-Depth Nutrition Comparison

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Important differences between Dried fruit and Blueberry

  • Dried fruit has more Potassium, Copper, Iron, Vitamin E , Vitamin A RAE, Fiber, Vitamin B3, and Phosphorus, however, Blueberry is richer in Vitamin K, and Vitamin C.
  • Dried fruit's daily need coverage for Potassium is 32% more.
  • Dried fruit contains 60 times more Vitamin A RAE than Blueberry. Dried fruit contains 180µg of Vitamin A RAE, while Blueberry contains 3µg.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Blueberries, raw.

Infographic

Dried fruit vs Blueberry infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +816.7%
Contains more Iron +850%
Contains more Magnesium +433.3%
Contains more Phosphorus +491.7%
Contains more Potassium +1409.1%
Contains more Zinc +143.8%
Contains more Copper +501.8%
Contains more Selenium +2100%
Contains less Sodium -90%
Contains more Manganese +43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Contains more Calcium +816.7%
Contains more Iron +850%
Contains more Magnesium +433.3%
Contains more Phosphorus +491.7%
Contains more Potassium +1409.1%
Contains more Zinc +143.8%
Contains more Copper +501.8%
Contains more Selenium +2100%
Contains less Sodium -90%
Contains more Manganese +43%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +6574.1%
Contains more Vitamin E +659.6%
Contains more Vitamin B2 +80.5%
Contains more Vitamin B3 +519.4%
Contains more Vitamin B5 +316.1%
Contains more Vitamin B6 +175%
Contains more Folate +66.7%
Contains more Vitamin C +870%
Contains more Vitamin B1 +146.7%
Contains more Vitamin K +522.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
Contains more Vitamin A +6574.1%
Contains more Vitamin E +659.6%
Contains more Vitamin B2 +80.5%
Contains more Vitamin B3 +519.4%
Contains more Vitamin B5 +316.1%
Contains more Vitamin B6 +175%
Contains more Folate +66.7%
Contains more Vitamin C +870%
Contains more Vitamin B1 +146.7%
Contains more Vitamin K +522.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +358.1%
Contains more Fats +54.5%
Contains more Carbs +332.3%
Contains more Other +1017.4%
Contains more Water +172.6%
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more Protein +358.1%
Contains more Fats +54.5%
Contains more Carbs +332.3%
Contains more Other +1017.4%
Contains more Water +172.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -39.3%
Contains more Monounsaturated Fat +57.4%
Contains more Polyunsaturated fat +97.3%
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Contains less Saturated Fat -39.3%
Contains more Monounsaturated Fat +57.4%
Contains more Polyunsaturated fat +97.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +1066.7%
Contains more Sucrose +7072.7%
Contains more Glucose +577.9%
Contains more Fructose +150.9%
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +1066.7%
Contains more Sucrose +7072.7%
Contains more Glucose +577.9%
Contains more Fructose +150.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Blueberry
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Blueberry Opinion
Net carbs 55.34g 12.09g Dried fruit
Protein 3.39g 0.74g Dried fruit
Fats 0.51g 0.33g Dried fruit
Carbs 62.64g 14.49g Dried fruit
Calories 241kcal 57kcal Dried fruit
Starch 0.35g 0.03g Dried fruit
Fructose 12.47g 4.97g Dried fruit
Sugar 53.44g 9.96g Blueberry
Fiber 7.3g 2.4g Dried fruit
Calcium 55mg 6mg Dried fruit
Iron 2.66mg 0.28mg Dried fruit
Magnesium 32mg 6mg Dried fruit
Phosphorus 71mg 12mg Dried fruit
Potassium 1162mg 77mg Dried fruit
Sodium 10mg 1mg Blueberry
Zinc 0.39mg 0.16mg Dried fruit
Copper 0.343mg 0.057mg Dried fruit
Manganese 0.235mg 0.336mg Blueberry
Selenium 2.2µg 0.1µg Dried fruit
Vitamin A 3604IU 54IU Dried fruit
Vitamin A RAE 180µg 3µg Dried fruit
Vitamin E 4.33mg 0.57mg Dried fruit
Vitamin C 1mg 9.7mg Blueberry
Vitamin B1 0.015mg 0.037mg Blueberry
Vitamin B2 0.074mg 0.041mg Dried fruit
Vitamin B3 2.589mg 0.418mg Dried fruit
Vitamin B5 0.516mg 0.124mg Dried fruit
Vitamin B6 0.143mg 0.052mg Dried fruit
Folate 10µg 6µg Dried fruit
Vitamin K 3.1µg 19.3µg Blueberry
Tryptophan 0.016mg 0.003mg Dried fruit
Threonine 0.073mg 0.02mg Dried fruit
Isoleucine 0.063mg 0.023mg Dried fruit
Leucine 0.105mg 0.044mg Dried fruit
Lysine 0.083mg 0.013mg Dried fruit
Methionine 0.015mg 0.012mg Dried fruit
Phenylalanine 0.062mg 0.026mg Dried fruit
Valine 0.078mg 0.031mg Dried fruit
Histidine 0.047mg 0.011mg Dried fruit
Saturated Fat 0.017g 0.028g Dried fruit
Monounsaturated Fat 0.074g 0.047g Dried fruit
Polyunsaturated fat 0.074g 0.146g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Blueberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Dried fruit
12%
Blueberry
Minerals Daily Need Coverage Score
44%
Dried fruit
10%
Blueberry

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Blueberry
Blueberry is lower in Sugar (difference - 43.48g)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 9mg)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.