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  6. Salmonberries vs. Dried fruit

Salmonberries vs. Dried fruit — In-Depth Nutrition Comparison

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What are the main differences between Salmonberries and Dried fruit?

  • Salmonberries are richer in Manganese, Vitamin K, and Vitamin C, yet Dried fruit is richer in Copper, Potassium, Iron, Fiber, Vitamin E , Vitamin A RAE, and Vitamin B3.
  • Salmonberries' daily need coverage for Manganese is 38% higher.
  • Salmonberries have 9 times more Vitamin C than Dried fruit. Salmonberries have 9.2mg of Vitamin C, while Dried fruit has 1mg.

We used Salmonberries, raw (Alaska Native) and Apricots, dried, sulfured, uncooked types in this comparison.

Infographic

Salmonberries vs Dried fruit 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.
Salmonberries
Salmonberries
1
:
9
Dried fruit
Dried fruit
Contains more Manganese +368.1%
Contains more Calcium +323.1%
Contains more Iron +565%
Contains more Magnesium +113.3%
Contains more Phosphorus +163%
Contains more Potassium +956.4%
Contains less Sodium -28.6%
Contains more Zinc +39.3%
Contains more Copper +1043.3%
Salmonberries
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 11% 12% 10% 2% 8% 10% 144% 0%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Manganese +368.1%
Contains more Calcium +323.1%
Contains more Iron +565%
Contains more Magnesium +113.3%
Contains more Phosphorus +163%
Contains more Potassium +956.4%
Contains less Sodium -28.6%
Contains more Zinc +39.3%
Contains more Copper +1043.3%

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.
Salmonberries
Salmonberries
4
:
8
Dried fruit
Dried fruit
Contains more Vitamin C +820%
Contains more Vitamin B1 +173.3%
Contains more Folate +70%
Contains more Vitamin K +377.4%
Contains more Vitamin A +626.6%
Contains more Vitamin E +168.9%
Contains more Vitamin B2 +19.4%
Contains more Vitamin B3 +455.6%
Contains more Vitamin B5 +209%
Contains more Vitamin B6 +83.3%
Salmonberries
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 33% 0% 31% 11% 15% 9% 11% 18% 13% 0% 37%
Dried fruit
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%
Contains more Vitamin C +820%
Contains more Vitamin B1 +173.3%
Contains more Folate +70%
Contains more Vitamin K +377.4%
Contains more Vitamin A +626.6%
Contains more Vitamin E +168.9%
Contains more Vitamin B2 +19.4%
Contains more Vitamin B3 +455.6%
Contains more Vitamin B5 +209%
Contains more Vitamin B6 +83.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmonberries
Salmonberries
1
:
4
Dried fruit
Dried fruit
Contains more Water +185.6%
Contains more Protein +298.8%
Contains more Fats +54.5%
Contains more Carbs +523.3%
Contains more Other +358.9%
Salmonberries
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Water +185.6%
Contains more Protein +298.8%
Contains more Fats +54.5%
Contains more Carbs +523.3%
Contains more Other +358.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Salmonberries
Salmonberries
0
:
4
Dried fruit
Dried fruit
Contains more Starch +∞%
Contains more Sucrose +39350%
Contains more Glucose +1641.1%
Contains more Fructose +612.6%
Salmonberries
52% 48%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 1.9 g
Fructose: 1.75 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Dried fruit
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
Contains more Starch +∞%
Contains more Sucrose +39350%
Contains more Glucose +1641.1%
Contains more Fructose +612.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmonberries Dried fruit Opinion
Net carbs 8.15g 55.34g Dried fruit
Protein 0.85g 3.39g Dried fruit
Fats 0.33g 0.51g Dried fruit
Carbs 10.05g 62.64g Dried fruit
Calories 47kcal 241kcal Dried fruit
Starch 0g 0.35g Dried fruit
Fructose 1.75g 12.47g Dried fruit
Sugar 3.66g 53.44g Salmonberries
Fiber 1.9g 7.3g Dried fruit
Calcium 13mg 55mg Dried fruit
Iron 0.4mg 2.66mg Dried fruit
Magnesium 15mg 32mg Dried fruit
Phosphorus 27mg 71mg Dried fruit
Potassium 110mg 1162mg Dried fruit
Sodium 14mg 10mg Dried fruit
Zinc 0.28mg 0.39mg Dried fruit
Copper 0.03mg 0.343mg Dried fruit
Manganese 1.1mg 0.235mg Salmonberries
Selenium 2.2µg Dried fruit
Vitamin A 496IU 3604IU Dried fruit
Vitamin A RAE 50µg 180µg Dried fruit
Vitamin E 1.61mg 4.33mg Dried fruit
Vitamin C 9.2mg 1mg Salmonberries
Vitamin B1 0.041mg 0.015mg Salmonberries
Vitamin B2 0.062mg 0.074mg Dried fruit
Vitamin B3 0.466mg 2.589mg Dried fruit
Vitamin B5 0.167mg 0.516mg Dried fruit
Vitamin B6 0.078mg 0.143mg Dried fruit
Folate 17µg 10µg Salmonberries
Vitamin K 14.8µg 3.1µg Salmonberries
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 0.017g Salmonberries
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmonberries Dried fruit
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
17%
Salmonberries
38%
Dried fruit
Minerals Daily Need Coverage Score
21%
Salmonberries
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Salmonberries
Salmonberries is lower in Sugar (difference - 49.78g)
Which food is lower in Cholesterol?
Salmonberries
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Salmonberries
Salmonberries is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Salmonberries
Salmonberries is lower in glycemic index (difference - 31)
Which food is cheaper?
Salmonberries
Salmonberries is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 4mg)
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

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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.