Raspberry vs Dried fruit - In-Depth Nutrition Comparison
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The main differences between Raspberry and Dried fruit
- Raspberry has more Vitamin C, and Manganese, however Dried fruit has more Potassium, Copper, Iron, Vitamin E , Vitamin A RAE, Vitamin B3, Vitamin B6, and Phosphorus.
- Daily need coverage for Potassium from Dried fruit is 30% higher.
- Dried fruit has 26 times less Vitamin C than Raspberry. Raspberry has 26.2mg of Vitamin C, while Dried fruit has 1mg.
Food types used in this article are Raspberries, raw and Apricots, dried, sulfured, uncooked.
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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
Contains
less
Sodium
-90%
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Calcium
+120%
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Iron
+285.5%
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Magnesium
+45.5%
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Phosphorus
+144.8%
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Potassium
+669.5%
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Copper
+281.1%
Equal in Zinc - 0.39
Contains
less
Sodium
-90%
Contains
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Calcium
+120%
Contains
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Iron
+285.5%
Contains
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Magnesium
+45.5%
Contains
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Phosphorus
+144.8%
Contains
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Potassium
+669.5%
Contains
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Copper
+281.1%
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
:
Contains
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Vitamin C
+2520%
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Vitamin B1
+113.3%
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Folate
+110%
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Vitamin K
+151.6%
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Vitamin A
+10821.2%
Contains
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Vitamin E
+397.7%
Contains
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Vitamin B2
+94.7%
Contains
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Vitamin B3
+332.9%
Contains
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Vitamin B5
+56.8%
Contains
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Vitamin B6
+160%
Contains
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Vitamin C
+2520%
Contains
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Vitamin B1
+113.3%
Contains
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Folate
+110%
Contains
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Vitamin K
+151.6%
Contains
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Vitamin A
+10821.2%
Contains
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Vitamin E
+397.7%
Contains
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Vitamin B2
+94.7%
Contains
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Vitamin B3
+332.9%
Contains
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Vitamin B5
+56.8%
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Vitamin B6
+160%
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.
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Lower in Sugar |
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Lower in Sodium |
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Lower in glycemic index |
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Lower in price |
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Lower in Saturated Fat |
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Rich in minerals |
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Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 5.44g | 55.34g |
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Protein | 1.2g | 3.39g |
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Fats | 0.65g | 0.51g |
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Carbs | 11.94g | 62.64g |
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Calories | 52kcal | 241kcal |
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Starch | 0g | 0.35g |
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Fructose | 2.35g | 12.47g |
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Sugar | 4.42g | 53.44g |
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Fiber | 6.5g | 7.3g |
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Calcium | 25mg | 55mg |
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Iron | 0.69mg | 2.66mg |
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Magnesium | 22mg | 32mg |
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Phosphorus | 29mg | 71mg |
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Potassium | 151mg | 1162mg |
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Sodium | 1mg | 10mg |
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Zinc | 0.42mg | 0.39mg |
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Copper | 0.09mg | 0.343mg |
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Vitamin A | 33IU | 3604IU |
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Vitamin E | 0.87mg | 4.33mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 26.2mg | 1mg |
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Vitamin B1 | 0.032mg | 0.015mg |
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Vitamin B2 | 0.038mg | 0.074mg |
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Vitamin B3 | 0.598mg | 2.589mg |
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Vitamin B5 | 0.329mg | 0.516mg |
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Vitamin B6 | 0.055mg | 0.143mg |
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Folate | 21µg | 10µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 7.8µg | 3.1µg |
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Tryptophan | mg | 0.016mg |
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Threonine | mg | 0.073mg |
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Isoleucine | mg | 0.063mg |
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Leucine | mg | 0.105mg |
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Lysine | mg | 0.083mg |
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Methionine | mg | 0.015mg |
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Phenylalanine | mg | 0.062mg |
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Valine | mg | 0.078mg |
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Histidine | mg | 0.047mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | 0g | g |
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Saturated Fat | 0.019g | 0.017g |
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Monounsaturated Fat | 0.064g | 0.074g |
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Polyunsaturated fat | 0.375g | 0.074g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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
17

38

Mineral Summary Score
15

50

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
7%

20%

Carbohydrates
12%

63%

Fats
3%

2%

Comparison summary
Which food is lower in Sugar?

Raspberry is lower in Sugar (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 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.