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  6. Dried fruit vs. Blackberry juice

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

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A recap on differences between dried fruit and blackberry juice

  • Dried fruit has more potassium, fiber, iron, copper, vitamin E, vitamin A, vitamin B3, and vitamin B6; however, blackberry juice is higher in vitamin C and vitamin K.
  • Dried fruit covers your daily potassium needs 30% more than blackberry juice.
  • Blackberry juice contains 73 times less Fiber than dried fruit. Dried fruit contains 7.3g of Fiber, while blackberry juice contains 0.1g.

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

Infographic

Dried fruit vs Blackberry juice 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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%
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 ManganeseManganese +∞%
Contains more SeleniumSelenium +633.3%
Contains less SodiumSodium -90%
~equal in Zinc ~0.41mg

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 38% 7.4% 18% 0% 5% 4.2% 8.4% 0% 4.8% 0% 38% 7.5% 3.6%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +581%
Contains more CholineCholine +110.6%
Contains more Vitamin CVitamin C +1030%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin KVitamin K +390.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~10µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
8% 91%
Protein: 0.3 g
Fats: 0.6 g
Carbs: 7.8 g
Water: 90.9 g
Other: 0.4 g
Contains more ProteinProtein +1030%
Contains more CarbsCarbs +703.1%
Contains more OtherOther +542.5%
Contains more FatsFats +17.6%
Contains more WaterWater +194.3%

Fat Type Comparison

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

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 juice
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 Dried fruit Blackberry juice Opinion
Calories 241kcal 38kcal Dried fruit
Protein 3.39g 0.3g Dried fruit
Fats 0.51g 0.6g Blackberry juice
Vitamin C 1mg 11.3mg Blackberry juice
Net carbs 55.34g 7.7g Dried fruit
Carbs 62.64g 7.8g Dried fruit
Magnesium 32mg 21mg Dried fruit
Calcium 55mg 12mg Dried fruit
Potassium 1162mg 135mg Dried fruit
Iron 2.66mg 0.48mg Dried fruit
Sugar 53.44g 7.7g Blackberry juice
Fiber 7.3g 0.1g Dried fruit
Copper 0.343mg 0.114mg Dried fruit
Zinc 0.39mg 0.41mg Blackberry juice
Starch 0.35g Dried fruit
Phosphorus 71mg 12mg Dried fruit
Sodium 10mg 1mg Blackberry juice
Vitamin A 3604IU 123IU Dried fruit
Vitamin A 180µg 6µg Dried fruit
Vitamin E 4.33mg 0.9mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg 0.3µg Dried fruit
Vitamin B1 0.015mg 0.02mg Blackberry juice
Vitamin B2 0.074mg 0.018mg Dried fruit
Vitamin B3 2.589mg 0.446mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg 0.021mg Dried fruit
Vitamin K 3.1µg 15.2µg Blackberry juice
Folate 10µg 10µg
Choline 13.9mg 6.6mg Dried fruit
Saturated Fat 0.017g 0.018g Dried fruit
Monounsaturated Fat 0.074g 0.058g Dried fruit
Polyunsaturated fat 0.074g 0.344g 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
Dried fruit Blackberry juice
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
36%
Dried fruit
10%
Blackberry juice
Minerals Daily Need Coverage Score
44%
Dried fruit
10%
Blackberry juice

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Blackberry juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173947/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.