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Dried fruit vs. Blackberry — In-Depth Nutrition Comparison

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The main differences between Dried fruit and Blackberry

  • Dried fruit has more Potassium, Iron, Vitamin E , Copper, Vitamin A RAE, Vitamin B3, and Vitamin B6, however, Blackberry has more Vitamin C, Manganese, and Vitamin K.
  • Daily need coverage for Potassium from Dried fruit is 29% higher.
  • Blackberry has 16 times less Vitamin A RAE than Dried fruit. Dried fruit has 180µg of Vitamin A RAE, while Blackberry has 11µg.

Food types used in this article are Apricots, dried, sulfured, uncooked and Blackberries, raw.

Infographic

Dried fruit vs Blackberry 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.
Contains more Calcium +89.7%
Contains more Iron +329%
Contains more Magnesium +60%
Contains more Phosphorus +222.7%
Contains more Potassium +617.3%
Contains more Copper +107.9%
Contains more Selenium +450%
Contains less Sodium -90%
Contains more Zinc +35.9%
Contains more Manganese +174.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains more Calcium +89.7%
Contains more Iron +329%
Contains more Magnesium +60%
Contains more Phosphorus +222.7%
Contains more Potassium +617.3%
Contains more Copper +107.9%
Contains more Selenium +450%
Contains less Sodium -90%
Contains more Zinc +35.9%
Contains more Manganese +174.9%

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 A +1584.1%
Contains more Vitamin E +270.1%
Contains more Vitamin B2 +184.6%
Contains more Vitamin B3 +300.8%
Contains more Vitamin B5 +87%
Contains more Vitamin B6 +376.7%
Contains more Choline +63.5%
Contains more Vitamin C +2000%
Contains more Vitamin B1 +33.3%
Contains more Folate +150%
Contains more Vitamin K +538.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 5% 50%
Contains more Vitamin A +1584.1%
Contains more Vitamin E +270.1%
Contains more Vitamin B2 +184.6%
Contains more Vitamin B3 +300.8%
Contains more Vitamin B5 +87%
Contains more Vitamin B6 +376.7%
Contains more Choline +63.5%
Contains more Vitamin C +2000%
Contains more Vitamin B1 +33.3%
Contains more Folate +150%
Contains more Vitamin K +538.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +143.9%
Contains more Carbs +551.8%
Contains more Other +613.9%
Contains more Water +185.4%
Equal in Fats - 0.49
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more Protein +143.9%
Contains more Carbs +551.8%
Contains more Other +613.9%
Contains more Water +185.4%
Equal in Fats - 0.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +57.4%
Contains less Saturated Fat -17.6%
Contains more Polyunsaturated fat +278.4%
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains more Monounsaturated Fat +57.4%
Contains less Saturated Fat -17.6%
Contains more Polyunsaturated fat +278.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +11171.4%
Contains more Glucose +1332%
Contains more Fructose +419.6%
Contains more Maltose +∞%
Contains more Galactose +∞%
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
47% 49%
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
Contains more Starch +∞%
Contains more Sucrose +11171.4%
Contains more Glucose +1332%
Contains more Fructose +419.6%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Blackberry Opinion
Net carbs 55.34g 4.31g Dried fruit
Protein 3.39g 1.39g Dried fruit
Fats 0.51g 0.49g Dried fruit
Carbs 62.64g 9.61g Dried fruit
Calories 241kcal 43kcal Dried fruit
Starch 0.35g 0g Dried fruit
Fructose 12.47g 2.4g Dried fruit
Sugar 53.44g 4.88g Blackberry
Fiber 7.3g 5.3g Dried fruit
Calcium 55mg 29mg Dried fruit
Iron 2.66mg 0.62mg Dried fruit
Magnesium 32mg 20mg Dried fruit
Phosphorus 71mg 22mg Dried fruit
Potassium 1162mg 162mg Dried fruit
Sodium 10mg 1mg Blackberry
Zinc 0.39mg 0.53mg Blackberry
Copper 0.343mg 0.165mg Dried fruit
Manganese 0.235mg 0.646mg Blackberry
Selenium 2.2µg 0.4µg Dried fruit
Vitamin A 3604IU 214IU Dried fruit
Vitamin A RAE 180µg 11µg Dried fruit
Vitamin E 4.33mg 1.17mg Dried fruit
Vitamin C 1mg 21mg Blackberry
Vitamin B1 0.015mg 0.02mg Blackberry
Vitamin B2 0.074mg 0.026mg Dried fruit
Vitamin B3 2.589mg 0.646mg Dried fruit
Vitamin B5 0.516mg 0.276mg Dried fruit
Vitamin B6 0.143mg 0.03mg Dried fruit
Folate 10µg 25µg Blackberry
Choline 13.9mg 8.5mg Dried fruit
Vitamin K 3.1µg 19.8µg Blackberry
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 0.014g Blackberry
Monounsaturated Fat 0.074g 0.047g Dried fruit
Polyunsaturated fat 0.074g 0.28g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Blackberry
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
36%
Dried fruit
17%
Blackberry
Minerals Daily Need Coverage Score
44%
Dried fruit
23%
Blackberry

Comparison summary

Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 48.56g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 6)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
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.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.