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  6. Dried fruit vs. Cloudberry

Dried fruit vs. Cloudberry — In-Depth Nutrition Comparison

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How are Dried fruit and Cloudberry different?

  • Dried fruit is higher in Iron, Vitamin B3, and Phosphorus, however, Cloudberry is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Cloudberry is 174% higher.
  • Dried fruit contains 4 times more Iron than Cloudberry. While Dried fruit contains 2.66mg of Iron, Cloudberry contains only 0.7mg.

Apricots, dried, sulfured, uncooked and Cloudberries, raw (Alaska Native) are the varieties used in this article.

Infographic

Dried fruit vs Cloudberry 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 0% 5.4% 0% 26% 0% 0% 15% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +∞%
Contains more IronIron +280%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +102.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 527% 13% 0% 0% 13% 16% 17% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +1616.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +187.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +15700%
Contains more Vitamin B1Vitamin B1 +233.3%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin B12 ~µg

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
2% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 g
Contains more ProteinProtein +41.3%
Contains more CarbsCarbs +628.4%
Contains more OtherOther +114.2%
Contains more FatsFats +56.9%
Contains more WaterWater +181.6%

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 Cloudberry
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Dried fruit Cloudberry Opinion
Calories 241kcal 51kcal Dried fruit
Protein 3.39g 2.4g Dried fruit
Fats 0.51g 0.8g Cloudberry
Vitamin C 1mg 158mg Cloudberry
Net carbs 55.34g 8.6g Dried fruit
Carbs 62.64g 8.6g Dried fruit
Magnesium 32mg Dried fruit
Calcium 55mg 18mg Dried fruit
Potassium 1162mg Dried fruit
Iron 2.66mg 0.7mg Dried fruit
Sugar 53.44g Cloudberry
Fiber 7.3g Dried fruit
Copper 0.343mg Dried fruit
Zinc 0.39mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 35mg Dried fruit
Sodium 10mg Cloudberry
Vitamin A 3604IU 210IU Dried fruit
Vitamin A 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg Dried fruit
Vitamin B1 0.015mg 0.05mg Cloudberry
Vitamin B2 0.074mg 0.07mg Dried fruit
Vitamin B3 2.589mg 0.9mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg Dried fruit
Vitamin K 3.1µg Dried fruit
Folate 10µg Dried fruit
Choline 13.9mg Dried fruit
Saturated Fat 0.017g Cloudberry
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 0.074g Dried fruit
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 Cloudberry
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
45%
Cloudberry
Minerals Daily Need Coverage Score
44%
Dried fruit
5%
Cloudberry

Comparison summary

Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Cholesterol?
Cloudberry
Cloudberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cloudberry
Cloudberry is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Cloudberry
Cloudberry contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Cloudberry
Cloudberry is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Cloudberry
Cloudberry is cheaper (difference - $2)

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. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/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.