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  6. Almond butter vs. Blackberry

Almond butter vs. Blackberry — In-Depth Nutrition Comparison

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What are the differences between Almond butter and Blackberry?

  • Almond butter is higher in Vitamin E , Copper, Vitamin B2, Phosphorus, Manganese, Magnesium, Iron, Calcium, and Zinc, yet Blackberry is higher in Vitamin C.
  • Almond butter's daily need coverage for Vitamin E is 154% more.
  • Almond butter has 36 times more Vitamin B2 than Blackberry. While Almond butter has 0.939mg of Vitamin B2, Blackberry has only 0.026mg.

We used Nuts, almond butter, plain, without salt added and Blackberries, raw types in this article.

Infographic

Almond butter 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.
Almond butter
Almond butter
9
:
1
Blackberry
Blackberry
Contains more Calcium +1096.6%
Contains more Iron +462.9%
Contains more Magnesium +1295%
Contains more Phosphorus +2209.1%
Contains more Potassium +361.7%
Contains more Zinc +520.8%
Contains more Copper +466.1%
Contains more Manganese +229.9%
Contains more Selenium +500%
Contains less Sodium -85.7%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains more Calcium +1096.6%
Contains more Iron +462.9%
Contains more Magnesium +1295%
Contains more Phosphorus +2209.1%
Contains more Potassium +361.7%
Contains more Zinc +520.8%
Contains more Copper +466.1%
Contains more Manganese +229.9%
Contains more Selenium +500%
Contains less Sodium -85.7%

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.
Almond butter
Almond butter
7
:
3
Blackberry
Blackberry
Contains more Vitamin E +1969.2%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +3511.5%
Contains more Vitamin B3 +388.4%
Contains more Vitamin B5 +15.2%
Contains more Vitamin B6 +243.3%
Contains more Folate +112%
Contains more Vitamin A +21300%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Blackberry
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 E +1969.2%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +3511.5%
Contains more Vitamin B3 +388.4%
Contains more Vitamin B5 +15.2%
Contains more Vitamin B6 +243.3%
Contains more Folate +112%
Contains more Vitamin A +21300%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
4
:
1
Blackberry
Blackberry
Contains more Protein +1407.9%
Contains more Fats +11226.5%
Contains more Carbs +95.8%
Contains more Other +755.6%
Contains more Water +5275%
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Blackberry
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 +1407.9%
Contains more Fats +11226.5%
Contains more Carbs +95.8%
Contains more Other +755.6%
Contains more Water +5275%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Blackberry
Blackberry
Contains more Monounsaturated Fat +68931.9%
Contains more Polyunsaturated fat +4761.8%
Contains less Saturated Fat -99.7%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Blackberry
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains more Monounsaturated Fat +68931.9%
Contains more Polyunsaturated fat +4761.8%
Contains less Saturated Fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
3
Blackberry
Blackberry
Contains more Starch +∞%
Contains more Sucrose +6100%
Contains more Glucose +11450%
Contains more Fructose +∞%
Contains more Galactose +∞%
Equal in Maltose - 0.07
Almond butter
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Blackberry
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 +6100%
Contains more Glucose +11450%
Contains more Fructose +∞%
Contains more Galactose +∞%
Equal in Maltose - 0.07

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Blackberry Opinion
Net carbs 8.52g 4.31g Almond butter
Protein 20.96g 1.39g Almond butter
Fats 55.5g 0.49g Almond butter
Carbs 18.82g 9.61g Almond butter
Calories 614kcal 43kcal Almond butter
Starch 0.08g 0g Almond butter
Fructose 0g 2.4g Blackberry
Sugar 4.43g 4.88g Almond butter
Fiber 10.3g 5.3g Almond butter
Calcium 347mg 29mg Almond butter
Iron 3.49mg 0.62mg Almond butter
Magnesium 279mg 20mg Almond butter
Phosphorus 508mg 22mg Almond butter
Potassium 748mg 162mg Almond butter
Sodium 7mg 1mg Blackberry
Zinc 3.29mg 0.53mg Almond butter
Copper 0.934mg 0.165mg Almond butter
Manganese 2.131mg 0.646mg Almond butter
Selenium 2.4µg 0.4µg Almond butter
Vitamin A 1IU 214IU Blackberry
Vitamin A RAE 0µg 11µg Blackberry
Vitamin E 24.21mg 1.17mg Almond butter
Vitamin C 0mg 21mg Blackberry
Vitamin B1 0.041mg 0.02mg Almond butter
Vitamin B2 0.939mg 0.026mg Almond butter
Vitamin B3 3.155mg 0.646mg Almond butter
Vitamin B5 0.318mg 0.276mg Almond butter
Vitamin B6 0.103mg 0.03mg Almond butter
Folate 53µg 25µg Almond butter
Vitamin K 0µg 19.8µg Blackberry
Tryptophan 0.159mg Almond butter
Threonine 0.555mg Almond butter
Isoleucine 0.813mg Almond butter
Leucine 1.483mg Almond butter
Lysine 0.612mg Almond butter
Methionine 0.122mg Almond butter
Phenylalanine 1.149mg Almond butter
Valine 0.937mg Almond butter
Histidine 0.55mg Almond butter
Saturated Fat 4.152g 0.014g Blackberry
Monounsaturated Fat 32.445g 0.047g Almond butter
Polyunsaturated fat 13.613g 0.28g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter 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
71%
Almond butter
18%
Blackberry
Minerals Daily Need Coverage Score
141%
Almond butter
23%
Blackberry

Comparison summary

Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 4.138g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $2.7)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 0.45g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.