Raspberry vs Dried fruit - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food

Raspberry

2

:

6

Dried fruit

Contains less Sodium -90%

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%

Equal in Zinc - 0.39

Raspberry

Dried fruit

Contains less Sodium -90%

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%

Equal in Zinc - 0.39

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

Raspberry

4

:

6

Dried fruit

Contains more Vitamin C +2520%

Contains more Vitamin B1 +113.3%

Contains more Vitamin K +151.6%

Contains more Folate, total +110%

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%

Raspberry

Dried fruit

Contains more Vitamin C +2520%

Contains more Vitamin B1 +113.3%

Contains more Vitamin K +151.6%

Contains more Folate, total +110%

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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is

Vitamin Summary Score

18

31

Mineral Summary Score

10

33

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 the food

Protein

7%

20%

Carbohydrates

12%

63%

Fats

3%

2%

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.


Lower in Sugars
Lower in Sodium
Lower in glycemic index
Lower in price
Lower in Saturated Fat
Rich in minerals
Lower in Cholesterol	Equal
Rich in vitamins	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Raspberry contains less Sugars (difference - 49.02g)

Which food contains less Sodium?

Raspberry contains less Sodium (difference - 9mg)

Which food is lower in glycemic index?

Raspberry is lower in glycemic index (difference - 5)

Which food is cheaper?

Raspberry is cheaper (difference - $1.3)

Which food is lower in Saturated Fat?

Dried fruit is lower in Saturated Fat (difference - 0.002g)

Which food is richer in minerals?

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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"

Nutrient			Opinion
Calories	52	241
Protein	1.2	3.39
Fats	0.65	0.51
Vitamin C	26.2	1
Carbs	11.94	62.64
Cholesterol	0	0
Vitamin D	0	0
Iron	0.69	2.66
Calcium	25	55
Potassium	151	1162
Magnesium	22	32
Sugars	4.42	53.44
Fiber	6.5	7.3
Copper	0.09	0.343
Zinc	0.42	0.39
Starch	0	0.35
Phosphorus	29	71
Sodium	1	10
Vitamin A	33	3604
Vitamin E	0.87	4.33
Vitamin D	0	0
Vitamin B1	0.032	0.015
Vitamin B2	0.038	0.074
Vitamin B3	0.598	2.589
Vitamin B5	0.329	0.516
Vitamin B6	0.055	0.143
Vitamin B12	0	0
Vitamin K	7.8	3.1
Folate, total	21	10
Folic acid (B9)	0	0
Trans Fat	0
Saturated Fat	0.019	0.017
Monounsaturated Fat	0.064	0.074
Polyunsaturated fat	0.375	0.074
Tryptophan		0.016
Threonine		0.073
Isoleucine		0.063
Leucine		0.105
Lysine		0.083
Methionine		0.015
Phenylalanine		0.062
Valine		0.078
Histidine		0.047
Fructose	2.35	12.47