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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 RAE, 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 RAE than Dried fruit. Dried fruit has 180µg of Vitamin A RAE, 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +120%
Contains more Iron +285.5%
Contains more Magnesium +45.5%
Contains more Phosphorus +144.8%
Contains more Potassium +669.5%
Contains more Copper +281.1%
Contains more Selenium +1000%
Contains less Sodium -90%
Contains more Manganese +185.1%
Equal in Zinc - 0.42
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Contains more Calcium +120%
Contains more Iron +285.5%
Contains more Magnesium +45.5%
Contains more Phosphorus +144.8%
Contains more Potassium +669.5%
Contains more Copper +281.1%
Contains more Selenium +1000%
Contains less Sodium -90%
Contains more Manganese +185.1%
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" charts 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 Choline +13%
Contains more Vitamin C +2520%
Contains more Vitamin B1 +113.3%
Contains more Folate +110%
Contains more Vitamin K +151.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 7% 20%
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 Choline +13%
Contains more Vitamin C +2520%
Contains more Vitamin B1 +113.3%
Contains more Folate +110%
Contains more Vitamin K +151.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +182.5%
Contains more Carbs +424.6%
Contains more Other +458.7%
Contains more Fats +27.5%
Contains more Water +177.6%
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: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more Protein +182.5%
Contains more Carbs +424.6%
Contains more Other +458.7%
Contains more Fats +27.5%
Contains more Water +177.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -10.5%
Contains more Monounsaturated Fat +15.6%
Contains more Polyunsaturated fat +406.8%
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
Contains less Saturated Fat -10.5%
Contains more Monounsaturated Fat +15.6%
Contains more Polyunsaturated fat +406.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +3845%
Contains more Glucose +1678.5%
Contains more Fructose +430.6%
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
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +3845%
Contains more Glucose +1678.5%
Contains more Fructose +430.6%

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 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
Net carbs 55.34g 5.44g Dried fruit
Protein 3.39g 1.2g Dried fruit
Fats 0.51g 0.65g Raspberry
Carbs 62.64g 11.94g Dried fruit
Calories 241kcal 52kcal Dried fruit
Starch 0.35g 0g Dried fruit
Fructose 12.47g 2.35g Dried fruit
Sugar 53.44g 4.42g Raspberry
Fiber 7.3g 6.5g Dried fruit
Calcium 55mg 25mg Dried fruit
Iron 2.66mg 0.69mg Dried fruit
Magnesium 32mg 22mg Dried fruit
Phosphorus 71mg 29mg Dried fruit
Potassium 1162mg 151mg Dried fruit
Sodium 10mg 1mg Raspberry
Zinc 0.39mg 0.42mg Raspberry
Copper 0.343mg 0.09mg Dried fruit
Manganese 0.235mg 0.67mg Raspberry
Selenium 2.2µg 0.2µg Dried fruit
Vitamin A 3604IU 33IU Dried fruit
Vitamin A RAE 180µg 2µg Dried fruit
Vitamin E 4.33mg 0.87mg Dried fruit
Vitamin C 1mg 26.2mg Raspberry
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
Folate 10µg 21µg Raspberry
Choline 13.9mg 12.3mg Dried fruit
Vitamin K 3.1µg 7.8µg Raspberry
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
Saturated Fat 0.017g 0.019g Dried fruit
Monounsaturated Fat 0.074g 0.064g Dried fruit
Polyunsaturated fat 0.074g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Raspberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Raspberry
Minerals Daily Need Coverage Score
44%
Dried fruit
20%
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

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. 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.