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Blackberry vs. Cockles — In-Depth Nutrition Comparison

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Significant differences between Blackberry and Cockles

  • The amount of Iron, Vitamin B3, and Vitamin B2 in Cockles are higher than in Blackberry.
  • Cockles covers your daily Iron needs 195% more than Blackberry.

Specific food types used in this comparison are Blackberries, raw and Cockles, raw (Alaska Native).

Infographic

Blackberry vs Cockles 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 Iron +2512.9%
Equal in Calcium - 30
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 608% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Iron +2512.9%
Equal in Calcium - 30

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 B1 +100%
Contains more Vitamin B2 +669.2%
Contains more Vitamin B3 +395.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 47% 60% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +669.2%
Contains more Vitamin B3 +395.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +104.5%
Contains more Water +11.9%
Contains more Protein +871.2%
Contains more Fats +42.9%
Contains more Other +538.9%
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
14% 5% 79% 2%
Protein: 13.5 g
Fats: 0.7 g
Carbs: 4.7 g
Water: 78.8 g
Other: 2.3 g
Contains more Carbs +104.5%
Contains more Water +11.9%
Contains more Protein +871.2%
Contains more Fats +42.9%
Contains more Other +538.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry Cockles
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Blackberry Cockles Opinion
Net carbs 4.31g 4.7g Cockles
Protein 1.39g 13.5g Cockles
Fats 0.49g 0.7g Cockles
Carbs 9.61g 4.7g Blackberry
Calories 43kcal 79kcal Cockles
Fructose 2.4g Blackberry
Sugar 4.88g Cockles
Fiber 5.3g Blackberry
Calcium 29mg 30mg Cockles
Iron 0.62mg 16.2mg Cockles
Magnesium 20mg Blackberry
Phosphorus 22mg Blackberry
Potassium 162mg Blackberry
Sodium 1mg Cockles
Zinc 0.53mg Blackberry
Copper 0.165mg Blackberry
Manganese 0.646mg Blackberry
Selenium 0.4µg Blackberry
Vitamin A 214IU Blackberry
Vitamin A RAE 11µg Blackberry
Vitamin E 1.17mg Blackberry
Vitamin C 21mg Blackberry
Vitamin B1 0.02mg 0.01mg Blackberry
Vitamin B2 0.026mg 0.2mg Cockles
Vitamin B3 0.646mg 3.2mg Cockles
Vitamin B5 0.276mg Blackberry
Vitamin B6 0.03mg Blackberry
Folate 25µg Blackberry
Vitamin K 19.8µg Blackberry
Saturated Fat 0.014g Cockles
Monounsaturated Fat 0.047g Blackberry
Polyunsaturated fat 0.28g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Cockles
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
18%
Blackberry
9%
Cockles
Minerals Daily Need Coverage Score
23%
Blackberry
62%
Cockles

Comparison summary

Which food is lower in Sugar?
Cockles
Cockles is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Cockles
Cockles contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Cockles
Cockles is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cockles
Cockles is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Cockles
Cockles is lower in glycemic index (difference - 25)
Which food is cheaper?
Cockles
Cockles is cheaper (difference - $0.3)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food is richer in vitamins?
Blackberry
Blackberry is relatively richer in vitamins

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
  2. Cockles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169803/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.