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Blackberry juice vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between blackberry juice and dried fruit

  • Blackberry juice has more vitamin C and vitamin K; however, dried fruit is higher in potassium, fiber, iron, copper, vitamin E, vitamin A, vitamin B3, and vitamin B6.
  • Dried fruit covers your daily potassium needs 30% more than blackberry juice.
  • Dried fruit contains 11 times less Vitamin C than blackberry juice. Blackberry juice contains 11.3mg of Vitamin C, while dried fruit contains 1mg.

Food varieties used in this article are Blackberry juice, canned and Apricots, dried, sulfured, uncooked.

Infographic

Blackberry juice vs Dried fruit infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 3.6% 12% 18% 38% 11% 5.1% 0.13% 0% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains less SodiumSodium -90%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +760.7%
Contains more IronIron +454.2%
Contains more CopperCopper +200.9%
Contains more PhosphorusPhosphorus +491.7%
Contains more SeleniumSelenium +633.3%
~equal in Zinc ~0.39mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 38% 7.4% 18% 0% 5% 4.2% 8.4% 0% 4.8% 0% 38% 7.5% 3.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +1030%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin KVitamin K +390.3%
Contains more Vitamin AVitamin A +2830.1%
Contains more Vitamin EVitamin E +381.1%
Contains more Vitamin B2Vitamin B2 +311.1%
Contains more Vitamin B3Vitamin B3 +480.5%
Contains more Vitamin B6Vitamin B6 +581%
Contains more CholineCholine +110.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~10µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.3 g
Fats: 0.6 g
Carbs: 7.8 g
Water: 90.9 g
Other: 0.4 g
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 FatsFats +17.6%
Contains more WaterWater +194.3%
Contains more ProteinProtein +1030%
Contains more CarbsCarbs +703.1%
Contains more OtherOther +542.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated Fat: Sat. Fat 0.018 g
Monounsaturated Fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.344 g
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +364.9%
Contains more Mono. FatMonounsaturated Fat +27.6%
~equal in Saturated Fat ~0.017g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry juice Dried fruit Opinion
Calories 38kcal 241kcal Dried fruit
Protein 0.3g 3.39g Dried fruit
Fats 0.6g 0.51g Blackberry juice
Vitamin C 11.3mg 1mg Blackberry juice
Net carbs 7.7g 55.34g Dried fruit
Carbs 7.8g 62.64g Dried fruit
Magnesium 21mg 32mg Dried fruit
Calcium 12mg 55mg Dried fruit
Potassium 135mg 1162mg Dried fruit
Iron 0.48mg 2.66mg Dried fruit
Sugar 7.7g 53.44g Blackberry juice
Fiber 0.1g 7.3g Dried fruit
Copper 0.114mg 0.343mg Dried fruit
Zinc 0.41mg 0.39mg Blackberry juice
Starch 0.35g Dried fruit
Phosphorus 12mg 71mg Dried fruit
Sodium 1mg 10mg Blackberry juice
Vitamin A 123IU 3604IU Dried fruit
Vitamin A 6µg 180µg Dried fruit
Vitamin E 0.9mg 4.33mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 0.3µg 2.2µg Dried fruit
Vitamin B1 0.02mg 0.015mg Blackberry juice
Vitamin B2 0.018mg 0.074mg Dried fruit
Vitamin B3 0.446mg 2.589mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.021mg 0.143mg Dried fruit
Vitamin K 15.2µg 3.1µg Blackberry juice
Folate 10µg 10µg
Choline 6.6mg 13.9mg Dried fruit
Saturated Fat 0.018g 0.017g Dried fruit
Monounsaturated Fat 0.058g 0.074g Dried fruit
Polyunsaturated fat 0.344g 0.074g Blackberry juice
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
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry juice Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Blackberry juice
36%
Dried fruit
Minerals Daily Need Coverage Score
10%
Blackberry juice
44%
Dried fruit

Comparison summary

Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.001g)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Blackberry juice
Blackberry juice is lower in Sugar (difference - 45.74g)
Which food contains less Sodium?
Blackberry juice
Blackberry juice contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Blackberry juice
Blackberry juice is lower in glycemic index (difference - 31)
Which food is cheaper?
Blackberry juice
Blackberry juice is cheaper (difference - $2)
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. Blackberry juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173947/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.