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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.

Infographic

Raspberry vs Dried fruit 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
Raspberry
Raspberry
2
:
6
Dried fruit
Dried fruit
Contains less Sodium -90%
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%
Equal in Zinc - 0.39
Raspberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Contains less Sodium -90%
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%
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
Raspberry
4
:
6
Dried fruit
Dried fruit
Contains more Vitamin C +2520%
Contains more Vitamin B1 +113.3%
Contains more Folate +110%
Contains more Vitamin K +151.6%
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin C +2520%
Contains more Vitamin B1 +113.3%
Contains more Folate +110%
Contains more Vitamin K +151.6%
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%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17
Raspberry
38
Dried fruit
Mineral Summary Score
15
Raspberry
50
Dried fruit

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%
Raspberry
20%
Dried fruit
Carbohydrates
12%
Raspberry
63%
Dried fruit
Fats
3%
Raspberry
2%
Dried fruit

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