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Blackberry vs. Spelt — In-Depth Nutrition Comparison

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Summary of differences between Blackberry and Spelt

  • Blackberry has more Vitamin C, and Vitamin E , while Spelt has more Manganese, Phosphorus, Iron, Vitamin B3, Vitamin B1, Magnesium, Selenium, and Zinc.
  • Blackberry covers your daily need of Vitamin C 23% more than Spelt.
  • Blackberry contains 5 times more Vitamin E than Spelt. While Blackberry contains 1.17mg of Vitamin E , Spelt contains only 0.26mg.

These are the specific foods used in this comparison Blackberries, raw and Spelt, cooked.

Infographic

Blackberry vs Spelt 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 Calcium +190%
Contains more Potassium +13.3%
Contains less Sodium -80%
Contains more Iron +169.4%
Contains more Magnesium +145%
Contains more Phosphorus +581.8%
Contains more Zinc +135.8%
Contains more Copper +30.3%
Contains more Manganese +68.9%
Contains more Selenium +900%
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 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +190%
Contains more Potassium +13.3%
Contains less Sodium -80%
Contains more Iron +169.4%
Contains more Magnesium +145%
Contains more Phosphorus +581.8%
Contains more Zinc +135.8%
Contains more Copper +30.3%
Contains more Manganese +68.9%
Contains more Selenium +900%

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.
:
4
Spelt
Contains more Vitamin A +5250%
Contains more Vitamin E +350%
Contains more Vitamin C +∞%
Contains more Folate +92.3%
Contains more Vitamin B1 +415%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +297.8%
Contains more Vitamin B6 +166.7%
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 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +5250%
Contains more Vitamin E +350%
Contains more Vitamin C +∞%
Contains more Folate +92.3%
Contains more Vitamin B1 +415%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +297.8%
Contains more Vitamin B6 +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +32.4%
Contains more Protein +295.7%
Contains more Fats +73.5%
Contains more Carbs +175.1%
Contains more Other +80.6%
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Water +32.4%
Contains more Protein +295.7%
Contains more Fats +73.5%
Contains more Carbs +175.1%
Contains more Other +80.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Spelt Opinion
Net carbs 4.31g 22.54g Spelt
Protein 1.39g 5.5g Spelt
Fats 0.49g 0.85g Spelt
Carbs 9.61g 26.44g Spelt
Calories 43kcal 127kcal Spelt
Starch 0g 19.57g Spelt
Fructose 2.4g Blackberry
Sugar 4.88g Spelt
Fiber 5.3g 3.9g Blackberry
Calcium 29mg 10mg Blackberry
Iron 0.62mg 1.67mg Spelt
Magnesium 20mg 49mg Spelt
Phosphorus 22mg 150mg Spelt
Potassium 162mg 143mg Blackberry
Sodium 1mg 5mg Blackberry
Zinc 0.53mg 1.25mg Spelt
Copper 0.165mg 0.215mg Spelt
Manganese 0.646mg 1.091mg Spelt
Selenium 0.4µg 4µg Spelt
Vitamin A 214IU 4IU Blackberry
Vitamin A RAE 11µg 0µg Blackberry
Vitamin E 1.17mg 0.26mg Blackberry
Vitamin C 21mg 0mg Blackberry
Vitamin B1 0.02mg 0.103mg Spelt
Vitamin B2 0.026mg 0.03mg Spelt
Vitamin B3 0.646mg 2.57mg Spelt
Vitamin B5 0.276mg Blackberry
Vitamin B6 0.03mg 0.08mg Spelt
Folate 25µg 13µg Blackberry
Vitamin K 19.8µg Blackberry
Saturated Fat 0.014g Spelt
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 Spelt
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
10%
Spelt
Minerals Daily Need Coverage Score
23%
Blackberry
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 4.88g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.014g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 38)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.