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Almond vs. Blackberry — In-Depth Nutrition Comparison

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Summary of differences between Almond and Blackberry

  • The amount of Vitamin E , Copper, Vitamin B2, Manganese, Phosphorus, Magnesium, Iron, Fiber, Calcium, and Zinc in Almond is higher than in Blackberry.
  • Almond covers your daily need of Vitamin E 163% more than Blackberry.
  • Almond contains 44 times more Vitamin B2 than Blackberry. While Almond contains 1.138mg of Vitamin B2, Blackberry contains only 0.026mg.

These are the specific foods used in this comparison Nuts, almonds and Blackberries, raw.

Infographic

Almond 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 +827.6%
Contains more Iron +498.4%
Contains more Magnesium +1250%
Contains more Phosphorus +2086.4%
Contains more Potassium +352.5%
Contains more Zinc +488.7%
Contains more Copper +524.8%
Contains more Manganese +237.3%
Contains more Selenium +925%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains more Calcium +827.6%
Contains more Iron +498.4%
Contains more Magnesium +1250%
Contains more Phosphorus +2086.4%
Contains more Potassium +352.5%
Contains more Zinc +488.7%
Contains more Copper +524.8%
Contains more Manganese +237.3%
Contains more Selenium +925%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
8
:
Contains more Vitamin E +2090.6%
Contains more Vitamin B1 +925%
Contains more Vitamin B2 +4276.9%
Contains more Vitamin B3 +460.1%
Contains more Vitamin B5 +70.7%
Contains more Vitamin B6 +356.7%
Contains more Folate +76%
Contains more Choline +512.9%
Contains more Vitamin A +10600%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 5% 50%
Contains more Vitamin E +2090.6%
Contains more Vitamin B1 +925%
Contains more Vitamin B2 +4276.9%
Contains more Vitamin B3 +460.1%
Contains more Vitamin B5 +70.7%
Contains more Vitamin B6 +356.7%
Contains more Folate +76%
Contains more Choline +512.9%
Contains more Vitamin A +10600%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1421.6%
Contains more Fats +10089.8%
Contains more Carbs +124.2%
Contains more Other +722.2%
Contains more Water +1898.9%
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +1421.6%
Contains more Fats +10089.8%
Contains more Carbs +124.2%
Contains more Other +722.2%
Contains more Water +1898.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +67029.8%
Contains more Polyunsaturated fat +4303.2%
Contains less Saturated Fat -99.6%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains more Monounsaturated Fat +67029.8%
Contains more Polyunsaturated fat +4303.2%
Contains less Saturated Fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +5542.9%
Contains more Galactose +133.3%
Contains more Glucose +1258.8%
Contains more Fructose +2081.8%
Contains more Maltose +75%
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 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 +5542.9%
Contains more Galactose +133.3%
Contains more Glucose +1258.8%
Contains more Fructose +2081.8%
Contains more Maltose +75%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Blackberry
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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond Blackberry Opinion
Net carbs 9.05g 4.31g Almond
Protein 21.15g 1.39g Almond
Fats 49.93g 0.49g Almond
Carbs 21.55g 9.61g Almond
Calories 579kcal 43kcal Almond
Starch 0.72g 0g Almond
Fructose 0.11g 2.4g Blackberry
Sugar 4.35g 4.88g Almond
Fiber 12.5g 5.3g Almond
Calcium 269mg 29mg Almond
Iron 3.71mg 0.62mg Almond
Magnesium 270mg 20mg Almond
Phosphorus 481mg 22mg Almond
Potassium 733mg 162mg Almond
Sodium 1mg 1mg
Zinc 3.12mg 0.53mg Almond
Copper 1.031mg 0.165mg Almond
Manganese 2.179mg 0.646mg Almond
Selenium 4.1µg 0.4µg Almond
Vitamin A 2IU 214IU Blackberry
Vitamin A RAE 0µg 11µg Blackberry
Vitamin E 25.63mg 1.17mg Almond
Vitamin C 0mg 21mg Blackberry
Vitamin B1 0.205mg 0.02mg Almond
Vitamin B2 1.138mg 0.026mg Almond
Vitamin B3 3.618mg 0.646mg Almond
Vitamin B5 0.471mg 0.276mg Almond
Vitamin B6 0.137mg 0.03mg Almond
Folate 44µg 25µg Almond
Choline 52.1mg 8.5mg Almond
Vitamin K 0µg 19.8µg Blackberry
Tryptophan 0.211mg Almond
Threonine 0.601mg Almond
Isoleucine 0.751mg Almond
Leucine 1.473mg Almond
Lysine 0.568mg Almond
Methionine 0.157mg Almond
Phenylalanine 1.132mg Almond
Valine 0.855mg Almond
Histidine 0.539mg Almond
Trans Fat 0.015g 0g Blackberry
Saturated Fat 3.802g 0.014g Blackberry
Monounsaturated Fat 31.551g 0.047g Almond
Polyunsaturated fat 12.329g 0.28g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
78%
Almond
17%
Blackberry
Minerals Daily Need Coverage Score
142%
Almond
23%
Blackberry

Comparison summary

Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 3.788g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $2.1)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 0.53g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.