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  6. Boysenberry vs. Dried fruit

Boysenberry vs. Dried fruit — In-Depth Nutrition Comparison

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How are boysenberries and dried fruit different?

  • Boysenberries are higher in manganese and folate; however, dried fruit is richer in vitamin A, potassium, copper, vitamin E, iron, vitamin B3, fiber, and vitamin B6.
  • Daily need coverage for vitamin A for dried fruit is 71% higher.
  • Boysenberries contain 6 times more folate than dried fruit. While boysenberries contain 63µg of folate, dried fruit contains only 10µg.

Boysenberries, frozen, unsweetened and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Boysenberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 8.1% 12% 32% 27% 6% 12% 0.13% 71% 1.1%
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 ManganeseManganese +132.8%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +103.7%
Contains more PotassiumPotassium +736%
Contains more IronIron +212.9%
Contains more CopperCopper +328.8%
Contains more ZincZinc +77.3%
Contains more PhosphorusPhosphorus +163%
Contains more SeleniumSelenium +1000%

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 10% 1% 17% 0% 13% 8.5% 14% 15% 13% 0% 20% 47% 5.6%
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% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +210%
Contains more Vitamin B1Vitamin B1 +253.3%
Contains more Vitamin KVitamin K +151.6%
Contains more FolateFolate +530%
Contains more Vitamin AVitamin A +5900%
Contains more Vitamin EVitamin E +397.7%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +237.5%
Contains more Vitamin B5Vitamin B5 +106.4%
Contains more Vitamin B6Vitamin B6 +155.4%
Contains more CholineCholine +36.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Boysenberry Dried fruit DV% diff.
Potassium 139mg 1162mg 30%
Copper 0.08mg 0.343mg 29%
Vitamin E 0.87mg 4.33mg 23%
Iron 0.85mg 2.66mg 23%
Vitamin A 3µg 180µg 20%
Carbs 12.19g 62.64g 17%
Fructose 12.47g 16%
Manganese 0.547mg 0.235mg 14%
Folate 63µg 10µg 13%
Vitamin B3 0.767mg 2.589mg 11%
Calories 50kcal 241kcal 10%
Fiber 5.3g 7.3g 8%
Vitamin B6 0.056mg 0.143mg 7%
Phosphorus 27mg 71mg 6%
Vitamin B5 0.25mg 0.516mg 5%
Protein 1.1g 3.39g 5%
Selenium 0.2µg 2.2µg 4%
Vitamin K 7.8µg 3.1µg 4%
Magnesium 16mg 32mg 4%
Vitamin B2 0.037mg 0.074mg 3%
Vitamin B1 0.053mg 0.015mg 3%
Calcium 27mg 55mg 3%
Vitamin C 3.1mg 1mg 2%
Zinc 0.22mg 0.39mg 2%
Choline 10.2mg 13.9mg 1%
Fats 0.26g 0.51g 0%
Net carbs 6.89g 55.34g N/A
Sugar 6.89g 53.44g N/A
Starch 0.35g 0%
Sodium 1mg 10mg 0%
Saturated fat 0.009g 0.017g 0%
Monounsaturated fat 0.025g 0.074g 0%
Polyunsaturated fat 0.148g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.1 g
Fats: 0.26 g
Carbs: 12.19 g
Water: 85.9 g
Other: 0.55 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 WaterWater +178.1%
Contains more ProteinProtein +208.2%
Contains more FatsFats +96.2%
Contains more CarbsCarbs +413.9%
Contains more OtherOther +367.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 14% 81%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.148 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 less Sat. FatSaturated fat -47.1%
Contains more Poly. FatPolyunsaturated fat +100%
Contains more Mono. FatMonounsaturated fat +196%

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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. Boysenberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171713/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.