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  6. Dried fruit vs. Boysenberry

Dried fruit vs. Boysenberry — In-Depth Nutrition Comparison

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How are Dried fruit and Boysenberry different?

  • Dried fruit is higher in Potassium, Copper, Vitamin E, Iron, Vitamin A, Vitamin B3, Fiber, and Vitamin B6, however, Boysenberry is richer in Manganese, and Folate.
  • Daily need coverage for Potassium from Dried fruit is 30% higher.
  • Dried fruit contains 60 times more Vitamin A than Boysenberry. While Dried fruit contains 180µg of Vitamin A, Boysenberry contains only 3µg.

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

Infographic

Dried fruit vs Boysenberry 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 11% 8.1% 12% 32% 27% 6% 12% 0.13% 71% 1.1%
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%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +132.8%

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 10% 4% 17% 0% 13% 8.5% 14% 15% 13% 0% 20% 47% 5.6%
Contains more Vitamin AVitamin A +5279.1%
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%
Contains more Vitamin CVitamin C +210%
Contains more Vitamin B1Vitamin B1 +253.3%
Contains more Vitamin KVitamin K +151.6%
Contains more FolateFolate +530%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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

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

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 Boysenberry
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 Boysenberry Opinion
Calories 241kcal 50kcal Dried fruit
Protein 3.39g 1.1g Dried fruit
Fats 0.51g 0.26g Dried fruit
Vitamin C 1mg 3.1mg Boysenberry
Net carbs 55.34g 6.89g Dried fruit
Carbs 62.64g 12.19g Dried fruit
Magnesium 32mg 16mg Dried fruit
Calcium 55mg 27mg Dried fruit
Potassium 1162mg 139mg Dried fruit
Iron 2.66mg 0.85mg Dried fruit
Sugar 53.44g 6.89g Boysenberry
Fiber 7.3g 5.3g Dried fruit
Copper 0.343mg 0.08mg Dried fruit
Zinc 0.39mg 0.22mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 27mg Dried fruit
Sodium 10mg 1mg Boysenberry
Vitamin A 3604IU 67IU Dried fruit
Vitamin A 180µg 3µg Dried fruit
Vitamin E 4.33mg 0.87mg Dried fruit
Manganese 0.235mg 0.547mg Boysenberry
Selenium 2.2µg 0.2µg Dried fruit
Vitamin B1 0.015mg 0.053mg Boysenberry
Vitamin B2 0.074mg 0.037mg Dried fruit
Vitamin B3 2.589mg 0.767mg Dried fruit
Vitamin B5 0.516mg 0.25mg Dried fruit
Vitamin B6 0.143mg 0.056mg Dried fruit
Vitamin K 3.1µg 7.8µg Boysenberry
Folate 10µg 63µg Boysenberry
Choline 13.9mg 10.2mg Dried fruit
Saturated Fat 0.017g 0.009g Boysenberry
Monounsaturated Fat 0.074g 0.025g Dried fruit
Polyunsaturated fat 0.074g 0.148g Boysenberry
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 Boysenberry
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
13%
Boysenberry
Minerals Daily Need Coverage Score
44%
Dried fruit
18%
Boysenberry

Comparison summary

Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Boysenberry
Boysenberry is lower in Sugar (difference - 46.55g)
Which food contains less Sodium?
Boysenberry
Boysenberry contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Boysenberry
Boysenberry is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Boysenberry
Boysenberry is lower in glycemic index (difference - 31)
Which food is cheaper?
Boysenberry
Boysenberry is cheaper (difference - $2)
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. Boysenberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171713/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.