Blackberry vs. Dried fruit — In-Depth Nutrition Comparison
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The main differences between blackberries and dried fruit
- Blackberries have more vitamin C, manganese, and vitamin K; however, dried fruit has more potassium, iron, vitamin E, copper, vitamin A, vitamin B3, and vitamin B6.
- Daily need coverage for potassium for dried fruit is 29% higher.
- Dried fruit has 21 times less vitamin C than blackberries. Blackberries have 21mg of vitamin C, while dried fruit has 1mg.
Food types used in this article are Blackberries, raw and Apricots, dried, sulfured, uncooked.
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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.
| Contains more ZincZinc | +35.9% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +174.9% |
| Contains more MagnesiumMagnesium | +60% |
| Contains more CalciumCalcium | +89.7% |
| Contains more PotassiumPotassium | +617.3% |
| Contains more IronIron | +329% |
| Contains more CopperCopper | +107.9% |
| Contains more PhosphorusPhosphorus | +222.7% |
| Contains more SeleniumSelenium | +450% |
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 CVitamin C | +2000% |
| Contains more Vitamin B1Vitamin B1 | +33.3% |
| Contains more Vitamin KVitamin K | +538.7% |
| Contains more FolateFolate | +150% |
| Contains more Vitamin AVitamin A | +1536.4% |
| Contains more Vitamin EVitamin E | +270.1% |
| Contains more Vitamin B2Vitamin B2 | +184.6% |
| Contains more Vitamin B3Vitamin B3 | +300.8% |
| Contains more Vitamin B5Vitamin B5 | +87% |
| Contains more Vitamin B6Vitamin B6 | +376.7% |
| Contains more CholineCholine | +63.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
| Contains more WaterWater | +185.4% |
| Contains more ProteinProtein | +143.9% |
| Contains more CarbsCarbs | +551.8% |
| Contains more OtherOther | +613.9% |
~equal in
Fats
~0.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains less Sat. FatSaturated fat | -17.6% |
| Contains more Poly. FatPolyunsaturated fat | +278.4% |
| Contains more Mono. FatMonounsaturated fat | +57.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
2.31 g
Fructose:
2.4 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0.03 g
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 MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +11171.4% |
| Contains more GlucoseGlucose | +1332% |
| Contains more FructoseFructose | +419.6% |
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Potassium | 162mg | 1162mg | 29% |
| Iron | 0.62mg | 2.66mg | 26% |
| Vitamin C | 21mg | 1mg | 22% |
| Vitamin E | 1.17mg | 4.33mg | 21% |
| Copper | 0.165mg | 0.343mg | 20% |
| Vitamin A | 11µg | 180µg | 19% |
| Carbs | 9.61g | 62.64g | 18% |
| Manganese | 0.646mg | 0.235mg | 18% |
| Vitamin K | 19.8µg | 3.1µg | 14% |
| Fructose | 2.4g | 12.47g | 13% |
| Vitamin B3 | 0.646mg | 2.589mg | 12% |
| Calories | 43kcal | 241kcal | 10% |
| Vitamin B6 | 0.03mg | 0.143mg | 9% |
| Fiber | 5.3g | 7.3g | 8% |
| Phosphorus | 22mg | 71mg | 7% |
| Vitamin B5 | 0.276mg | 0.516mg | 5% |
| Protein | 1.39g | 3.39g | 4% |
| Vitamin B2 | 0.026mg | 0.074mg | 4% |
| Folate | 25µg | 10µg | 4% |
| Magnesium | 20mg | 32mg | 3% |
| Selenium | 0.4µg | 2.2µg | 3% |
| Calcium | 29mg | 55mg | 3% |
| Zinc | 0.53mg | 0.39mg | 1% |
| Choline | 8.5mg | 13.9mg | 1% |
| Polyunsaturated fat | 0.28g | 0.074g | 1% |
| Fats | 0.49g | 0.51g | 0% |
| Net carbs | 4.31g | 55.34g | N/A |
| Sugar | 4.88g | 53.44g | N/A |
| Starch | 0g | 0.35g | 0% |
| Sodium | 1mg | 10mg | 0% |
| Vitamin B1 | 0.02mg | 0.015mg | 0% |
| Saturated fat | 0.014g | 0.017g | 0% |
| Monounsaturated fat | 0.047g | 0.074g | 0% |
| Tryptophan | 0.016mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.063mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.083mg | 0% | |
| Methionine | 0.015mg | 0% | |
| Phenylalanine | 0.062mg | 0% | |
| Valine | 0.078mg | 0% | |
| Histidine | 0.047mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
23%
44%
Comparison summary
Which food is richer in minerals?
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Blackberry is lower in Sugar (difference - 48.56g)
Which food contains less Sodium?
Blackberry contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Blackberry is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
Blackberry is lower in glycemic index (difference - 6)
Which food is cheaper?
Blackberry is cheaper (difference - $1.7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.