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Dried fruit vs Raspberry - In-Depth Nutrition Comparison

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The main differences between Dried fruit and Raspberry

  • Dried fruit has more Potassium, Copper, Iron, Vitamin E , Vitamin A, Vitamin B3, Vitamin B6, and Phosphorus, however Raspberry has more Vitamin C, and Manganese.
  • Daily need coverage for Potassium from Dried fruit is 30% higher.
  • Raspberry has 90 times less Vitamin A than Dried fruit. Dried fruit has 180µg of Vitamin A, while Raspberry has 2µg.

Food types used in this article are Apricots, dried, sulfured, uncooked and Raspberries, raw.

Infographic

Dried fruit vs Raspberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +285.5%
Contains more Calcium +120%
Contains more Potassium +669.5%
Contains more Magnesium +45.5%
Contains more Copper +281.1%
Contains more Phosphorus +144.8%
Contains less Sodium -90%
Equal in Zinc - 0.42
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 26% 8% 14% 16% 30% 12% 13% 1%
Contains more Iron +285.5%
Contains more Calcium +120%
Contains more Potassium +669.5%
Contains more Magnesium +45.5%
Contains more Copper +281.1%
Contains more Phosphorus +144.8%
Contains less Sodium -90%
Equal in Zinc - 0.42

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +10821.2%
Contains more Vitamin E +397.7%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B3 +332.9%
Contains more Vitamin B5 +56.8%
Contains more Vitamin B6 +160%
Contains more Vitamin C +2520%
Contains more Vitamin B1 +113.3%
Contains more Vitamin K +151.6%
Contains more Folate +110%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 88% 2% 18% 0% 8% 9% 12% 20% 13% 0% 20% 16%
Contains more Vitamin A +10821.2%
Contains more Vitamin E +397.7%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B3 +332.9%
Contains more Vitamin B5 +56.8%
Contains more Vitamin B6 +160%
Contains more Vitamin C +2520%
Contains more Vitamin B1 +113.3%
Contains more Vitamin K +151.6%
Contains more Folate +110%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Raspberry
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Raspberry Opinion
Calories 241kcal 52kcal Dried fruit
Protein 3.39g 1.2g Dried fruit
Fats 0.51g 0.65g Raspberry
Vitamin C 1mg 26.2mg Raspberry
Net carbs 55.34g 5.44g Dried fruit
Carbs 62.64g 11.94g Dried fruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.66mg 0.69mg Dried fruit
Calcium 55mg 25mg Dried fruit
Potassium 1162mg 151mg Dried fruit
Magnesium 32mg 22mg Dried fruit
Sugar 53.44g 4.42g Raspberry
Fiber 7.3g 6.5g Dried fruit
Copper 0.343mg 0.09mg Dried fruit
Zinc 0.39mg 0.42mg Raspberry
Starch 0.35g 0g Dried fruit
Phosphorus 71mg 29mg Dried fruit
Sodium 10mg 1mg Raspberry
Vitamin A 3604IU 33IU Dried fruit
Vitamin E 4.33mg 0.87mg Dried fruit
Vitamin D 0µg 0µg
Vitamin B1 0.015mg 0.032mg Raspberry
Vitamin B2 0.074mg 0.038mg Dried fruit
Vitamin B3 2.589mg 0.598mg Dried fruit
Vitamin B5 0.516mg 0.329mg Dried fruit
Vitamin B6 0.143mg 0.055mg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 7.8µg Raspberry
Folate 10µg 21µg Raspberry
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.019g Dried fruit
Monounsaturated Fat 0.074g 0.064g Dried fruit
Polyunsaturated fat 0.074g 0.375g Raspberry
Tryptophan 0.016mg mg Dried fruit
Threonine 0.073mg mg Dried fruit
Isoleucine 0.063mg mg Dried fruit
Leucine 0.105mg mg Dried fruit
Lysine 0.083mg mg Dried fruit
Methionine 0.015mg mg Dried fruit
Phenylalanine 0.062mg mg Dried fruit
Valine 0.078mg mg Dried fruit
Histidine 0.047mg mg Dried fruit
Fructose 12.47g 2.35g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Raspberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Dried fruit
17
Raspberry
Mineral Summary Score
50
Dried fruit
15
Raspberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Dried fruit
7%
Raspberry
Carbohydrates
63%
Dried fruit
12%
Raspberry
Fats
2%
Dried fruit
3%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 49.02g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 5)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $1.3)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.002g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.