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Blackberry vs Orange - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food contains less Sugars?
Blackberry
Blackberry contains less Sugars (difference - 4.47g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.001g)
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 - $0.1)
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 Orange
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 Orange
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
27
Orange
Mineral Summary Score
11
Blackberry
6
Orange

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
:
3
Orange
Contains more Iron +520%
Contains more Magnesium +100%
Contains more Copper +266.7%
Contains more Zinc +657.1%
Contains more Phosphorus +57.1%
Contains more Calcium +37.9%
Contains more Potassium +11.7%
Contains less Sodium -100%
Contains more Iron +520%
Contains more Magnesium +100%
Contains more Copper +266.7%
Contains more Zinc +657.1%
Contains more Phosphorus +57.1%
Contains more Calcium +37.9%
Contains more Potassium +11.7%
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
:
5
Orange
Contains more Vitamin E +550%
Contains more Vitamin B3 +129.1%
Contains more Vitamin B5 +10.4%
Contains more Vitamin K +∞%
Contains more Vitamin C +153.3%
Contains more Vitamin B1 +335%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B6 +100%
Equal in Vitamin A - 225
Equal in Vitamin B5 - 0.25
Contains more Vitamin E +550%
Contains more Vitamin B3 +129.1%
Contains more Vitamin B5 +10.4%
Contains more Vitamin K +∞%
Contains more Vitamin C +153.3%
Contains more Vitamin B1 +335%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B6 +100%
Equal in Vitamin A - 225
Equal in Vitamin B5 - 0.25

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%
Orange
Carbohydrates
10%
Blackberry
12%
Orange
Fats
2%
Blackberry
1%
Orange

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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 Orange Opinion
Calories 43 47 Orange
Protein 1.39 0.94 Blackberry
Fats 0.49 0.12 Blackberry
Vitamin C 21 53.2 Orange
Carbs 9.61 11.75 Orange
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.1 Blackberry
Calcium 29 40 Orange
Potassium 162 181 Orange
Magnesium 20 10 Blackberry
Sugars 4.88 9.35 Orange
Fiber 5.3 2.4 Blackberry
Copper 0.165 0.045 Blackberry
Zinc 0.53 0.07 Blackberry
Starch 0 Blackberry
Phosphorus 22 14 Blackberry
Sodium 1 0 Orange
Vitamin A 214 225 Orange
Vitamin E 1.17 0.18 Blackberry
Vitamin D 0 0
Vitamin B1 0.02 0.087 Orange
Vitamin B2 0.026 0.04 Orange
Vitamin B3 0.646 0.282 Blackberry
Vitamin B5 0.276 0.25 Blackberry
Vitamin B6 0.03 0.06 Orange
Vitamin B12 0 0
Vitamin K 19.8 0 Blackberry
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.014 0.015 Blackberry
Monounsaturated Fat 0.047 0.023 Blackberry
Polyunsaturated fat 0.28 0.025 Blackberry
Tryptophan 0.009 Orange
Threonine 0.015 Orange
Isoleucine 0.025 Orange
Leucine 0.023 Orange
Lysine 0.047 Orange
Methionine 0.02 Orange
Phenylalanine 0.031 Orange
Valine 0.04 Orange
Histidine 0.018 Orange
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.