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, vitamin B3, and phosphorus; 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.
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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 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
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 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 CholineCholine | +131.7% |
| Contains more Vitamin CVitamin C | +870% |
| Contains more Vitamin B1Vitamin B1 | +146.7% |
| Contains more Vitamin KVitamin K | +522.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
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 OtherOther | +1017.4% |
| Contains more WaterWater | +172.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
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
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
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.343mg | 0.057mg | 32% |
| Potassium | 1162mg | 77mg | 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 K | 3.1µg | 19.3µg | 14% |
| Vitamin B3 | 2.589mg | 0.418mg | 14% |
| Vitamin C | 1mg | 9.7mg | 10% |
| Calories | 241kcal | 57kcal | 9% |
| Fructose | 12.47g | 4.97g | 9% |
| Vitamin B5 | 0.516mg | 0.124mg | 8% |
| Phosphorus | 71mg | 12mg | 8% |
| Vitamin B6 | 0.143mg | 0.052mg | 7% |
| Magnesium | 32mg | 6mg | 6% |
| Calcium | 55mg | 6mg | 5% |
| Protein | 3.39g | 0.74g | 5% |
| Manganese | 0.235mg | 0.336mg | 4% |
| Selenium | 2.2µg | 0.1µg | 4% |
| Vitamin B2 | 0.074mg | 0.041mg | 3% |
| Vitamin B1 | 0.015mg | 0.037mg | 2% |
| Zinc | 0.39mg | 0.16mg | 2% |
| Choline | 13.9mg | 6mg | 1% |
| Folate | 10µg | 6µg | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
11%
Minerals Daily Need Coverage Score
44%
10%
Comparison summary
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 0.011g)
Which food is lower in glycemic index?
Dried fruit is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Blueberry is lower in Sugar (difference - 43.48g)
Which food contains less Sodium?
Blueberry contains less Sodium (difference - 9mg)
Which food is cheaper?
Blueberry is cheaper (difference - $1.7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)