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Apple vs Blackberry - In-Depth Nutrition Comparison

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A recap on differences between Apple and Blackberry

  • Apple has less Manganese, Vitamin C, Copper, Vitamin K, Fiber, Vitamin E , Iron, and Folate.
  • Blackberry covers your daily Manganese needs 27% more than Apple.

Food varieties used in this article are Apples, raw, with skin and Blackberries, raw.

Infographic

Apple 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Apple
Apple
0
:
7
Blackberry
Blackberry
Contains more Calcium +383.3%
Contains more Iron +416.7%
Contains more Magnesium +300%
Contains more Phosphorus +100%
Contains more Potassium +51.4%
Contains more Zinc +1225%
Contains more Copper +511.1%
Equal in Sodium - 1
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Contains more Calcium +383.3%
Contains more Iron +416.7%
Contains more Magnesium +300%
Contains more Phosphorus +100%
Contains more Potassium +51.4%
Contains more Zinc +1225%
Contains more Copper +511.1%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Apple
Apple
1
:
8
Blackberry
Blackberry
Contains more Vitamin B6 +36.7%
Contains more Vitamin A +296.3%
Contains more Vitamin E +550%
Contains more Vitamin C +356.5%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +609.9%
Contains more Vitamin B5 +352.5%
Contains more Folate +733.3%
Contains more Vitamin K +800%
Equal in Vitamin B2 - 0.026
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
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 B6 +36.7%
Contains more Vitamin A +296.3%
Contains more Vitamin E +550%
Contains more Vitamin C +356.5%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +609.9%
Contains more Vitamin B5 +352.5%
Contains more Folate +733.3%
Contains more Vitamin K +800%
Equal in Vitamin B2 - 0.026

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
:
4
Blackberry
Blackberry
Contains more Carbs +43.7%
Contains more Protein +434.6%
Contains more Fats +188.2%
Contains more Other +80%
Equal in Water - 88.15
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 Carbs +43.7%
Contains more Protein +434.6%
Contains more Fats +188.2%
Contains more Other +80%
Equal in Water - 88.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
0
:
3
Blackberry
Blackberry
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +571.4%
Contains more Polyunsaturated fat +449%
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Blackberry
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +571.4%
Contains more Polyunsaturated fat +449%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
Apple
4
:
2
Blackberry
Blackberry
Contains more Starch +∞%
Contains more Sucrose +2857.1%
Contains more Fructose +145.8%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Glucose - 2.31
Apple
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 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 +2857.1%
Contains more Fructose +145.8%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Glucose - 2.31

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Apple Blackberry
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Apple Blackberry Opinion
Net carbs 11.41g 4.31g Apple
Protein 0.26g 1.39g Blackberry
Fats 0.17g 0.49g Blackberry
Carbs 13.81g 9.61g Apple
Calories 52kcal 43kcal Apple
Starch 0.05g 0g Apple
Fructose 5.9g 2.4g Apple
Sugar 10.39g 4.88g Blackberry
Fiber 2.4g 5.3g Blackberry
Calcium 6mg 29mg Blackberry
Iron 0.12mg 0.62mg Blackberry
Magnesium 5mg 20mg Blackberry
Phosphorus 11mg 22mg Blackberry
Potassium 107mg 162mg Blackberry
Sodium 1mg 1mg
Zinc 0.04mg 0.53mg Blackberry
Copper 0.027mg 0.165mg Blackberry
Vitamin A 54IU 214IU Blackberry
Vitamin A RAE 3µg 11µg Blackberry
Vitamin E 0.18mg 1.17mg Blackberry
Vitamin C 4.6mg 21mg Blackberry
Vitamin B1 0.017mg 0.02mg Blackberry
Vitamin B2 0.026mg 0.026mg
Vitamin B3 0.091mg 0.646mg Blackberry
Vitamin B5 0.061mg 0.276mg Blackberry
Vitamin B6 0.041mg 0.03mg Apple
Folate 3µg 25µg Blackberry
Vitamin K 2.2µg 19.8µg Blackberry
Tryptophan 0.001mg Apple
Threonine 0.006mg Apple
Isoleucine 0.006mg Apple
Leucine 0.013mg Apple
Lysine 0.012mg Apple
Methionine 0.001mg Apple
Phenylalanine 0.006mg Apple
Valine 0.012mg Apple
Histidine 0.005mg Apple
Saturated Fat 0.028g 0.014g Blackberry
Monounsaturated Fat 0.007g 0.047g Blackberry
Polyunsaturated fat 0.051g 0.28g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
5%
Apple
18%
Blackberry
Minerals Daily Need Coverage Score
4%
Apple
17%
Blackberry

Comparison summary

Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 5.51g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 11)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.2)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food is richer in vitamins?
Blackberry
Blackberry 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.