Blackberry vs. Spinach — In-Depth Nutrition Comparison
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Significant differences between Blackberry and Spinach
- Blackberry has more Vitamin C, and Fiber, however, Spinach is richer in Vitamin K, Vitamin A RAE, Iron, Folate, Vitamin B6, Vitamin B2, Magnesium, and Manganese.
- Spinach covers your daily Vitamin K needs 395% more than Blackberry.
- Spinach has 2 times less Fiber than Blackberry. Blackberry has 5.3g of Fiber, while Spinach has 2.4g.
Specific food types used in this comparison are Blackberries, raw and Spinach, cooked, boiled, drained, without salt.
Infographic
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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
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Sodium
-98.6%
Contains
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Calcium
+369%
Contains
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Iron
+475.8%
Contains
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Magnesium
+335%
Contains
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Phosphorus
+154.5%
Contains
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Potassium
+187.7%
Contains
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Zinc
+43.4%
Contains
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Manganese
+44.7%
Contains
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Selenium
+275%
Equal in Copper - 0.174
Contains
less
Sodium
-98.6%
Contains
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Calcium
+369%
Contains
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Iron
+475.8%
Contains
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Magnesium
+335%
Contains
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Phosphorus
+154.5%
Contains
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Potassium
+187.7%
Contains
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Zinc
+43.4%
Contains
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Manganese
+44.7%
Contains
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Selenium
+275%
Equal in Copper - 0.174
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.
:
Contains
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Vitamin C
+114.3%
Contains
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Vitamin B3
+31.8%
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Vitamin B5
+90.3%
Contains
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Vitamin A
+4797.7%
Contains
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Vitamin E
+77.8%
Contains
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Vitamin B1
+375%
Contains
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Vitamin B2
+807.7%
Contains
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Vitamin B6
+706.7%
Contains
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Folate
+484%
Contains
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Vitamin K
+2392.9%
Contains
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Vitamin C
+114.3%
Contains
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Vitamin B3
+31.8%
Contains
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Vitamin B5
+90.3%
Contains
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Vitamin A
+4797.7%
Contains
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Vitamin E
+77.8%
Contains
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Vitamin B1
+375%
Contains
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Vitamin B2
+807.7%
Contains
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Vitamin B6
+706.7%
Contains
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Folate
+484%
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Vitamin K
+2392.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+88.5%
Contains
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Carbs
+156.3%
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Protein
+113.7%
Contains
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Other
+402.8%
Equal in Water - 91.21
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Contains
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Fats
+88.5%
Contains
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Carbs
+156.3%
Contains
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Protein
+113.7%
Contains
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Other
+402.8%
Equal in Water - 91.21
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-67.4%
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Monounsaturated Fat
+683.3%
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Polyunsaturated fat
+156.9%
Saturated Fat:
0.014 g
Monounsaturated Fat:
0.047 g
Polyunsaturated fat:
0.28 g
Saturated Fat:
0.043 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.109 g
Contains
less
Saturated Fat
-67.4%
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Monounsaturated Fat
+683.3%
Contains
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Polyunsaturated fat
+156.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.31g | 1.35g |
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| Protein | 1.39g | 2.97g |
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| Fats | 0.49g | 0.26g |
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| Carbs | 9.61g | 3.75g |
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| Calories | 43kcal | 23kcal |
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| Fructose | 2.4g |
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| Sugar | 4.88g | 0.43g |
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| Fiber | 5.3g | 2.4g |
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| Calcium | 29mg | 136mg |
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| Iron | 0.62mg | 3.57mg |
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| Magnesium | 20mg | 87mg |
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| Phosphorus | 22mg | 56mg |
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| Potassium | 162mg | 466mg |
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| Sodium | 1mg | 70mg |
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| Zinc | 0.53mg | 0.76mg |
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| Copper | 0.165mg | 0.174mg |
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| Manganese | 0.646mg | 0.935mg |
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| Selenium | 0.4µg | 1.5µg |
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| Vitamin A | 214IU | 10481IU |
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| Vitamin A RAE | 11µg | 524µg |
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| Vitamin E | 1.17mg | 2.08mg |
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| Vitamin C | 21mg | 9.8mg |
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| Vitamin B1 | 0.02mg | 0.095mg |
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| Vitamin B2 | 0.026mg | 0.236mg |
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| Vitamin B3 | 0.646mg | 0.49mg |
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| Vitamin B5 | 0.276mg | 0.145mg |
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| Vitamin B6 | 0.03mg | 0.242mg |
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| Folate | 25µg | 146µg |
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| Vitamin K | 19.8µg | 493.6µg |
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| Tryptophan | 0.04mg |
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| Threonine | 0.127mg |
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| Isoleucine | 0.152mg |
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| Leucine | 0.231mg |
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| Lysine | 0.182mg |
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| Methionine | 0.055mg |
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| Phenylalanine | 0.134mg |
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| Valine | 0.168mg |
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| Histidine | 0.066mg |
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| Saturated Fat | 0.014g | 0.043g |
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| Monounsaturated Fat | 0.047g | 0.006g |
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| Polyunsaturated fat | 0.28g | 0.109g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
183%
Minerals Daily Need Coverage Score
23%
52%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 4.45g)
Which food is cheaper?
Spinach is cheaper (difference - $0.1)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Blackberry contains less Sodium (difference - 69mg)
Which food is lower in Saturated Fat?
Blackberry is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Blackberry is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)