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Raisin vs. Blackberry — In-Depth Nutrition Comparison

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Significant differences between Raisin and Blackberry

  • Raisin has more Potassium, Copper, Iron, Phosphorus, Vitamin B6, Vitamin B2, and Vitamin B1, however, Blackberry is richer in Vitamin C, Manganese, and Vitamin K.
  • Blackberry covers your daily Vitamin C needs 21% more than Raisin.
  • Blackberry has 6 times less Vitamin B6 than Raisin. Raisin has 0.174mg of Vitamin B6, while Blackberry has 0.03mg.

Specific food types used in this comparison are Raisins, seedless and Blackberries, raw.

Infographic

Raisin vs Blackberry 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 +72.4%
Contains more Iron +203.2%
Contains more Magnesium +60%
Contains more Phosphorus +359.1%
Contains more Potassium +362.3%
Contains more Copper +92.7%
Contains more Selenium +50%
Contains less Sodium -90.9%
Contains more Zinc +140.9%
Contains more Manganese +116.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains more Calcium +72.4%
Contains more Iron +203.2%
Contains more Magnesium +60%
Contains more Phosphorus +359.1%
Contains more Potassium +362.3%
Contains more Copper +92.7%
Contains more Selenium +50%
Contains less Sodium -90.9%
Contains more Zinc +140.9%
Contains more Manganese +116.1%

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.
Raisin
4
:
Contains more Vitamin B1 +430%
Contains more Vitamin B2 +380.8%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B6 +480%
Contains more Vitamin A +∞%
Contains more Vitamin E +875%
Contains more Vitamin C +813%
Contains more Vitamin B5 +190.5%
Contains more Folate +400%
Contains more Vitamin K +465.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
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%
Contains more Vitamin B1 +430%
Contains more Vitamin B2 +380.8%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B6 +480%
Contains more Vitamin A +∞%
Contains more Vitamin E +875%
Contains more Vitamin C +813%
Contains more Vitamin B5 +190.5%
Contains more Folate +400%
Contains more Vitamin K +465.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +120.9%
Contains more Carbs +723.9%
Contains more Other +416.7%
Contains more Water +471.3%
Equal in Fats - 0.49
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more Protein +120.9%
Contains more Carbs +723.9%
Contains more Other +416.7%
Contains more Water +471.3%
Equal in Fats - 0.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -75.9%
Contains more Polyunsaturated fat +656.8%
Equal in Monounsaturated Fat - 0.047
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains less Saturated Fat -75.9%
Contains more Polyunsaturated fat +656.8%
Equal in Monounsaturated Fat - 0.047

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +542.9%
Contains more Glucose +1101.3%
Contains more Fructose +1136.7%
Contains more Maltose +∞%
Contains more Galactose +∞%
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Starch +∞%
Contains more Sucrose +542.9%
Contains more Glucose +1101.3%
Contains more Fructose +1136.7%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Blackberry Opinion
Net carbs 75.48g 4.31g Raisin
Protein 3.07g 1.39g Raisin
Fats 0.46g 0.49g Blackberry
Carbs 79.18g 9.61g Raisin
Calories 299kcal 43kcal Raisin
Starch 2.7g 0g Raisin
Fructose 29.68g 2.4g Raisin
Sugar 59.19g 4.88g Blackberry
Fiber 3.7g 5.3g Blackberry
Calcium 50mg 29mg Raisin
Iron 1.88mg 0.62mg Raisin
Magnesium 32mg 20mg Raisin
Phosphorus 101mg 22mg Raisin
Potassium 749mg 162mg Raisin
Sodium 11mg 1mg Blackberry
Zinc 0.22mg 0.53mg Blackberry
Copper 0.318mg 0.165mg Raisin
Manganese 0.299mg 0.646mg Blackberry
Selenium 0.6µg 0.4µg Raisin
Vitamin A 0IU 214IU Blackberry
Vitamin A RAE 0µg 11µg Blackberry
Vitamin E 0.12mg 1.17mg Blackberry
Vitamin C 2.3mg 21mg Blackberry
Vitamin B1 0.106mg 0.02mg Raisin
Vitamin B2 0.125mg 0.026mg Raisin
Vitamin B3 0.766mg 0.646mg Raisin
Vitamin B5 0.095mg 0.276mg Blackberry
Vitamin B6 0.174mg 0.03mg Raisin
Folate 5µg 25µg Blackberry
Vitamin K 3.5µg 19.8µg Blackberry
Tryptophan 0.05mg Raisin
Threonine 0.077mg Raisin
Isoleucine 0.057mg Raisin
Leucine 0.096mg Raisin
Lysine 0.084mg Raisin
Methionine 0.021mg Raisin
Phenylalanine 0.065mg Raisin
Valine 0.083mg Raisin
Histidine 0.072mg Raisin
Saturated Fat 0.058g 0.014g Blackberry
Monounsaturated Fat 0.051g 0.047g Raisin
Polyunsaturated fat 0.037g 0.28g Blackberry
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Blackberry
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
12%
Raisin
18%
Blackberry
Minerals Daily Need Coverage Score
37%
Raisin
23%
Blackberry

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 54.31g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 39)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.7)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.