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Blueberry vs Dried fruit - In-Depth Nutrition Comparison

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Important differences between Blueberry and Dried fruit

  • Blueberry has more Vitamin K, and Vitamin C, however Dried fruit is richer in Potassium, Copper, Iron, Vitamin E , Vitamin A, Fiber, Vitamin B3, and Phosphorus.
  • Dried fruit's daily need coverage for Potassium is 32% more.
  • Blueberry contains 10 times more Vitamin C than Dried fruit. Blueberry contains 9.7mg of Vitamin C, while Dried fruit contains 1mg.

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

Infographic

Blueberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Blueberry
Blueberry
1
:
7
Dried fruit
Dried fruit
Contains less Sodium -90%
Contains more Iron +850%
Contains more Calcium +816.7%
Contains more Potassium +1409.1%
Contains more Magnesium +433.3%
Contains more Copper +501.8%
Contains more Zinc +143.8%
Contains more Phosphorus +491.7%
Blueberry
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 2% 7% 5% 19% 5% 6% 1%
Dried fruit
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Contains less Sodium -90%
Contains more Iron +850%
Contains more Calcium +816.7%
Contains more Potassium +1409.1%
Contains more Magnesium +433.3%
Contains more Copper +501.8%
Contains more Zinc +143.8%
Contains more Phosphorus +491.7%

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
Blueberry
Blueberry
3
:
7
Dried fruit
Dried fruit
Contains more Vitamin C +870%
Contains more Vitamin B1 +146.7%
Contains more Vitamin K +522.6%
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%
Blueberry
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 33% 4% 12% 0% 10% 10% 8% 8% 12% 0% 49% 5%
Dried fruit
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Contains more Vitamin C +870%
Contains more Vitamin B1 +146.7%
Contains more Vitamin K +522.6%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Blueberry Dried fruit
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 Blueberry Dried fruit Opinion
Calories 57kcal 241kcal Dried fruit
Protein 0.74g 3.39g Dried fruit
Fats 0.33g 0.51g Dried fruit
Vitamin C 9.7mg 1mg Blueberry
Net carbs 12.09g 55.34g Dried fruit
Carbs 14.49g 62.64g Dried fruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.28mg 2.66mg Dried fruit
Calcium 6mg 55mg Dried fruit
Potassium 77mg 1162mg Dried fruit
Magnesium 6mg 32mg Dried fruit
Sugar 9.96g 53.44g Blueberry
Fiber 2.4g 7.3g Dried fruit
Copper 0.057mg 0.343mg Dried fruit
Zinc 0.16mg 0.39mg Dried fruit
Starch 0.03g 0.35g Dried fruit
Phosphorus 12mg 71mg Dried fruit
Sodium 1mg 10mg Blueberry
Vitamin A 54IU 3604IU Dried fruit
Vitamin E 0.57mg 4.33mg Dried fruit
Vitamin D 0µg 0µg
Vitamin B1 0.037mg 0.015mg Blueberry
Vitamin B2 0.041mg 0.074mg Dried fruit
Vitamin B3 0.418mg 2.589mg Dried fruit
Vitamin B5 0.124mg 0.516mg Dried fruit
Vitamin B6 0.052mg 0.143mg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 19.3µg 3.1µg Blueberry
Folate 6µg 10µg Dried fruit
Trans Fat 0g g Dried fruit
Saturated Fat 0.028g 0.017g Dried fruit
Monounsaturated Fat 0.047g 0.074g Dried fruit
Polyunsaturated fat 0.146g 0.074g Blueberry
Tryptophan 0.003mg 0.016mg Dried fruit
Threonine 0.02mg 0.073mg Dried fruit
Isoleucine 0.023mg 0.063mg Dried fruit
Leucine 0.044mg 0.105mg Dried fruit
Lysine 0.013mg 0.083mg Dried fruit
Methionine 0.012mg 0.015mg Dried fruit
Phenylalanine 0.026mg 0.062mg Dried fruit
Valine 0.031mg 0.078mg Dried fruit
Histidine 0.011mg 0.047mg Dried fruit
Fructose 4.97g 12.47g Dried fruit

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Blueberry
38
Dried fruit
Mineral Summary Score
7
Blueberry
50
Dried fruit

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 food.
Protein
4%
Blueberry
20%
Dried fruit
Carbohydrates
14%
Blueberry
63%
Dried fruit
Fats
2%
Blueberry
2%
Dried fruit

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.