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Blackberry vs Nectarine - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food contains less Sugars?
Blackberry
Blackberry contains less Sugars (difference - 3.01g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 17)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.2)
Which food is richer in minerals?
Blackberry
Blackberry 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.

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.
Blackberry Nectarine
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Blackberry Nectarine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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
20
Blackberry
9
Nectarine
Mineral Summary Score
11
Blackberry
7
Nectarine

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 more Iron +121.4%
Contains more Calcium +383.3%
Contains more Magnesium +122.2%
Contains more Copper +91.9%
Contains more Zinc +211.8%
Contains more Potassium +24.1%
Contains more Phosphorus +18.2%
Contains less Sodium -100%
Contains more Iron +121.4%
Contains more Calcium +383.3%
Contains more Magnesium +122.2%
Contains more Copper +91.9%
Contains more Zinc +211.8%
Contains more Potassium +24.1%
Contains more Phosphorus +18.2%
Contains less Sodium -100%

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 more Vitamin C +288.9%
Contains more Vitamin E +51.9%
Contains more Vitamin B5 +49.2%
Contains more Vitamin B6 +20%
Contains more Vitamin K +800%
Contains more Vitamin A +55.1%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +74.1%
Equal in Vitamin B2 - 0.027
Contains more Vitamin C +288.9%
Contains more Vitamin E +51.9%
Contains more Vitamin B5 +49.2%
Contains more Vitamin B6 +20%
Contains more Vitamin K +800%
Contains more Vitamin A +55.1%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +74.1%
Equal in Vitamin B2 - 0.027

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
8%
Blackberry
6%
Nectarine
Carbohydrates
10%
Blackberry
11%
Nectarine
Fats
2%
Blackberry
1%
Nectarine

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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 Blackberry Nectarine Opinion
Calories 43 44 Nectarine
Protein 1.39 1.06 Blackberry
Fats 0.49 0.32 Blackberry
Vitamin C 21 5.4 Blackberry
Carbs 9.61 10.55 Nectarine
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.28 Blackberry
Calcium 29 6 Blackberry
Potassium 162 201 Nectarine
Magnesium 20 9 Blackberry
Sugars 4.88 7.89 Nectarine
Fiber 5.3 1.7 Blackberry
Copper 0.165 0.086 Blackberry
Zinc 0.53 0.17 Blackberry
Starch 0 0.07 Nectarine
Phosphorus 22 26 Nectarine
Sodium 1 0 Nectarine
Vitamin A 214 332 Nectarine
Vitamin E 1.17 0.77 Blackberry
Vitamin D 0 0
Vitamin B1 0.02 0.034 Nectarine
Vitamin B2 0.026 0.027 Nectarine
Vitamin B3 0.646 1.125 Nectarine
Vitamin B5 0.276 0.185 Blackberry
Vitamin B6 0.03 0.025 Blackberry
Vitamin B12 0 0
Vitamin K 19.8 2.2 Blackberry
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.014 0.025 Blackberry
Monounsaturated Fat 0.047 0.088 Nectarine
Polyunsaturated fat 0.28 0.113 Blackberry
Tryptophan 0.005 Nectarine
Threonine 0.009 Nectarine
Isoleucine 0.009 Nectarine
Leucine 0.014 Nectarine
Lysine 0.016 Nectarine
Methionine 0.006 Nectarine
Phenylalanine 0.021 Nectarine
Valine 0.013 Nectarine
Histidine 0.008 Nectarine
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.