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Blackberry vs. Orange — In-Depth Nutrition Comparison

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Important differences between Blackberry and Orange

  • Blackberry has more Manganese, Vitamin K, Copper, Fiber, Vitamin E , and Iron, however, Orange is richer in Vitamin C, and Vitamin B1.
  • Orange's daily need coverage for Vitamin C is 36% more.

The food varieties used in the comparison are Blackberries, raw and Oranges, raw, all commercial varieties.

Infographic

Blackberry vs Orange 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 +520%
Contains more Magnesium +100%
Contains more Phosphorus +57.1%
Contains more Zinc +657.1%
Contains more Copper +266.7%
Contains more Manganese +2484%
Contains more Calcium +37.9%
Contains more Potassium +11.7%
Contains less Sodium -100%
Contains more Selenium +25%
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 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +520%
Contains more Magnesium +100%
Contains more Phosphorus +57.1%
Contains more Zinc +657.1%
Contains more Copper +266.7%
Contains more Manganese +2484%
Contains more Calcium +37.9%
Contains more Potassium +11.7%
Contains less Sodium -100%
Contains more Selenium +25%

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.
:
6
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%
Contains more Folate +20%
Equal in Vitamin A - 225
Equal in Vitamin B5 - 0.25
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 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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%
Contains more Folate +20%
Equal in Vitamin A - 225
Equal in Vitamin B5 - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +47.9%
Contains more Fats +308.3%
Contains more Carbs +22.3%
Contains more Other +22.2%
Equal in Water - 86.75
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +47.9%
Contains more Fats +308.3%
Contains more Carbs +22.3%
Contains more Other +22.2%
Equal in Water - 86.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +104.3%
Contains more Polyunsaturated fat +1020%
Equal in Saturated Fat - 0.015
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +104.3%
Contains more Polyunsaturated fat +1020%
Equal in Saturated Fat - 0.015

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry Orange
Lower in Sodium ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Blackberry Orange Opinion
Net carbs 4.31g 9.35g Orange
Protein 1.39g 0.94g Blackberry
Fats 0.49g 0.12g Blackberry
Carbs 9.61g 11.75g Orange
Calories 43kcal 47kcal Orange
Fructose 2.4g Blackberry
Sugar 4.88g 9.35g Blackberry
Fiber 5.3g 2.4g Blackberry
Calcium 29mg 40mg Orange
Iron 0.62mg 0.1mg Blackberry
Magnesium 20mg 10mg Blackberry
Phosphorus 22mg 14mg Blackberry
Potassium 162mg 181mg Orange
Sodium 1mg 0mg Orange
Zinc 0.53mg 0.07mg Blackberry
Copper 0.165mg 0.045mg Blackberry
Manganese 0.646mg 0.025mg Blackberry
Selenium 0.4µg 0.5µg Orange
Vitamin A 214IU 225IU Orange
Vitamin A RAE 11µg 11µg
Vitamin E 1.17mg 0.18mg Blackberry
Vitamin C 21mg 53.2mg Orange
Vitamin B1 0.02mg 0.087mg Orange
Vitamin B2 0.026mg 0.04mg Orange
Vitamin B3 0.646mg 0.282mg Blackberry
Vitamin B5 0.276mg 0.25mg Blackberry
Vitamin B6 0.03mg 0.06mg Orange
Folate 25µg 30µg Orange
Vitamin K 19.8µg 0µg Blackberry
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.014g 0.015g Blackberry
Monounsaturated Fat 0.047g 0.023g Blackberry
Polyunsaturated fat 0.28g 0.025g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Orange
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
24%
Orange
Minerals Daily Need Coverage Score
23%
Blackberry
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (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 - 20)
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 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

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.