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Blackberry vs Raspberry - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Raspberry
Raspberry contains less Sugars (difference - 0.46g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (25)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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 Raspberry
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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
18
Raspberry
Mineral Summary Score
11
Blackberry
10
Raspberry

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 Calcium +16%
Contains more Copper +83.3%
Contains more Zinc +26.2%
Contains more Iron +11.3%
Contains more Phosphorus +31.8%
Equal in Potassium - 151
Equal in Magnesium - 22
Equal in Sodium - 1
Contains more Calcium +16%
Contains more Copper +83.3%
Contains more Zinc +26.2%
Contains more Iron +11.3%
Contains more Phosphorus +31.8%
Equal in Potassium - 151
Equal in Magnesium - 22
Equal in Sodium - 1

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 A +548.5%
Contains more Vitamin E +34.5%
Contains more Vitamin K +153.8%
Contains more Vitamin C +24.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B5 +19.2%
Contains more Vitamin B6 +83.3%
Equal in Vitamin B3 - 0.598
Contains more Vitamin A +548.5%
Contains more Vitamin E +34.5%
Contains more Vitamin K +153.8%
Contains more Vitamin C +24.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B5 +19.2%
Contains more Vitamin B6 +83.3%
Equal in Vitamin B3 - 0.598

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
7%
Raspberry
Carbohydrates
10%
Blackberry
12%
Raspberry
Fats
2%
Blackberry
3%
Raspberry

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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 Raspberry Opinion
Calories 43 52 Raspberry
Protein 1.39 1.2 Blackberry
Fats 0.49 0.65 Raspberry
Vitamin C 21 26.2 Raspberry
Carbs 9.61 11.94 Raspberry
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.69 Raspberry
Calcium 29 25 Blackberry
Potassium 162 151 Blackberry
Magnesium 20 22 Raspberry
Sugars 4.88 4.42 Blackberry
Fiber 5.3 6.5 Raspberry
Copper 0.165 0.09 Blackberry
Zinc 0.53 0.42 Blackberry
Starch 0 0
Phosphorus 22 29 Raspberry
Sodium 1 1
Vitamin A 214 33 Blackberry
Vitamin E 1.17 0.87 Blackberry
Vitamin D 0 0
Vitamin B1 0.02 0.032 Raspberry
Vitamin B2 0.026 0.038 Raspberry
Vitamin B3 0.646 0.598 Blackberry
Vitamin B5 0.276 0.329 Raspberry
Vitamin B6 0.03 0.055 Raspberry
Vitamin B12 0 0
Vitamin K 19.8 7.8 Blackberry
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.014 0.019 Blackberry
Monounsaturated Fat 0.047 0.064 Raspberry
Polyunsaturated fat 0.28 0.375 Raspberry
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
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.