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  6. Dried fruit vs. Blueberry

Dried fruit vs. Blueberry — In-Depth Nutrition Comparison

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Important differences between dried fruit and blueberries

  • Dried fruit has more potassium, copper, iron, vitamin E, vitamin A, fiber, carbs, and vitamin B3; however, blueberries are richer in vitamin K and vitamin C.
  • Dried fruit's daily need coverage for potassium is 32% more.
  • Dried fruit contains 60 times more vitamin A than blueberries. Dried fruit contains 180µg of vitamin A, while blueberries contain 3µg.
  • Blueberries have a higher glycemic index. The glycemic index of blueberries is 53, while the glycemic index of dried fruit is 31.

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

Infographic

Dried fruit vs Blueberry infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +433.3%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +1409.1%
Contains more IronIron +850%
Contains more CopperCopper +501.8%
Contains more ZincZinc +143.8%
Contains more PhosphorusPhosphorus +491.7%
Contains more SeleniumSelenium +2100%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +43%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 1% 11% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5%
Contains more Vitamin AVitamin A +5900%
Contains more Vitamin EVitamin E +659.6%
Contains more Vitamin B2Vitamin B2 +80.5%
Contains more Vitamin B3Vitamin B3 +519.4%
Contains more Vitamin B5Vitamin B5 +316.1%
Contains more Vitamin B6Vitamin B6 +175%
Contains more FolateFolate +66.7%
Contains more Vitamin CVitamin C +870%
Contains more Vitamin B1Vitamin B1 +146.7%
Contains more Vitamin KVitamin K +522.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Blueberry DV% diff.
Potassium 1162mg 77mg 32%
Copper 0.343mg 0.057mg 32%
Iron 2.66mg 0.28mg 30%
Vitamin E 4.33mg 0.57mg 25%
Fiber 7.3g 2.4g 20%
Vitamin A 180µg 3µg 20%
Carbs 62.64g 14.49g 16%
Vitamin B3 2.589mg 0.418mg 14%
Vitamin K 3.1µg 19.3µg 14%
Vitamin C 1mg 9.7mg 10%
Calories 241kcal 57kcal 9%
Fructose 12.47g 4.97g 9%
Phosphorus 71mg 12mg 8%
Vitamin B5 0.516mg 0.124mg 8%
Vitamin B6 0.143mg 0.052mg 7%
Magnesium 32mg 6mg 6%
Protein 3.39g 0.74g 5%
Calcium 55mg 6mg 5%
Manganese 0.235mg 0.336mg 4%
Selenium 2.2µg 0.1µg 4%
Vitamin B2 0.074mg 0.041mg 3%
Zinc 0.39mg 0.16mg 2%
Vitamin B1 0.015mg 0.037mg 2%
Folate 10µg 6µg 1%
Choline 13.9mg 6mg 1%
Protein per 100 calories 1.4g 1.3g N/A
Calories per 10 g protein 711kcal 770kcal N/A
Weight per 100 calories 41g 175g N/A
Fats 0.51g 0.33g 0%
Net carbs 55.34g 12.09g N/A
Sugar 53.44g 9.96g N/A
Starch 0.35g 0.03g 0%
Sodium 10mg 1mg 0%
Saturated fat 0.017g 0.028g 0%
Monounsaturated fat 0.074g 0.047g 0%
Polyunsaturated fat 0.074g 0.146g 0%
Tryptophan 0.016mg 0.003mg 0%
Threonine 0.073mg 0.02mg 0%
Isoleucine 0.063mg 0.023mg 0%
Leucine 0.105mg 0.044mg 0%
Lysine 0.083mg 0.013mg 0%
Methionine 0.015mg 0.012mg 0%
Phenylalanine 0.062mg 0.026mg 0%
Valine 0.078mg 0.031mg 0%
Histidine 0.047mg 0.011mg 0%

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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +358.1%
Contains more FatsFats +54.5%
Contains more CarbsCarbs +332.3%
Contains more WaterWater +172.6%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains less Sat. FatSaturated fat -39.3%
Contains more Mono. FatMonounsaturated fat +57.4%
Contains more Poly. FatPolyunsaturated fat +97.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1066.7%
Contains more SucroseSucrose +7072.7%
Contains more GlucoseGlucose +577.9%
Contains more FructoseFructose +150.9%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.