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Banana vs Blackberry - In-Depth Nutrition Comparison

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Important differences between Banana and Blackberry

  • Banana has more Vitamin B6, and Potassium, however Blackberry is richer in Manganese, Vitamin K, Vitamin C, Fiber, Copper, and Vitamin E .
  • Banana's daily need coverage for Vitamin B6 is 26% more.
  • Banana contains 2 times more Potassium than Blackberry. Banana contains 358mg of Potassium, while Blackberry contains 162mg.

The food varieties used in the comparison are Bananas, raw and Blackberries, raw.

Infographic

Banana 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
Contains more Magnesium +35%
Contains more Potassium +121%
Contains more Calcium +480%
Contains more Iron +138.5%
Contains more Zinc +253.3%
Contains more Copper +111.5%
Equal in Phosphorus - 22
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 10% 20% 10% 32% 1% 5% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Contains more Magnesium +35%
Contains more Potassium +121%
Contains more Calcium +480%
Contains more Iron +138.5%
Contains more Zinc +253.3%
Contains more Copper +111.5%
Equal in Phosphorus - 22
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
Banana
5
:
Contains more Vitamin B1 +55%
Contains more Vitamin B2 +180.8%
Contains more Vitamin B5 +21%
Contains more Vitamin B6 +1123.3%
Contains more Vitamin A +234.4%
Contains more Vitamin E +1070%
Contains more Vitamin C +141.4%
Contains more Folate +25%
Contains more Vitamin K +3860%
Equal in Vitamin B3 - 0.646
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
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 +55%
Contains more Vitamin B2 +180.8%
Contains more Vitamin B5 +21%
Contains more Vitamin B6 +1123.3%
Contains more Vitamin A +234.4%
Contains more Vitamin E +1070%
Contains more Vitamin C +141.4%
Contains more Folate +25%
Contains more Vitamin K +3860%
Equal in Vitamin B3 - 0.646

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.
Banana Blackberry
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Banana Blackberry Opinion
Net carbs 20.24g 4.31g Banana
Protein 1.09g 1.39g Blackberry
Fats 0.33g 0.49g Blackberry
Carbs 22.84g 9.61g Banana
Calories 89kcal 43kcal Banana
Starch 5.38g 0g Banana
Fructose 4.85g 2.4g Banana
Sugar 12.23g 4.88g Blackberry
Fiber 2.6g 5.3g Blackberry
Calcium 5mg 29mg Blackberry
Iron 0.26mg 0.62mg Blackberry
Magnesium 27mg 20mg Banana
Phosphorus 22mg 22mg
Potassium 358mg 162mg Banana
Sodium 1mg 1mg
Zinc 0.15mg 0.53mg Blackberry
Copper 0.078mg 0.165mg Blackberry
Vitamin A 64IU 214IU Blackberry
Vitamin E 0.1mg 1.17mg Blackberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8.7mg 21mg Blackberry
Vitamin B1 0.031mg 0.02mg Banana
Vitamin B2 0.073mg 0.026mg Banana
Vitamin B3 0.665mg 0.646mg Banana
Vitamin B5 0.334mg 0.276mg Banana
Vitamin B6 0.367mg 0.03mg Banana
Folate 20µg 25µg Blackberry
Vitamin B12 0µg 0µg
Vitamin K 0.5µg 19.8µg Blackberry
Tryptophan 0.009mg mg Banana
Threonine 0.028mg mg Banana
Isoleucine 0.028mg mg Banana
Leucine 0.068mg mg Banana
Lysine 0.05mg mg Banana
Methionine 0.008mg mg Banana
Phenylalanine 0.049mg mg Banana
Valine 0.047mg mg Banana
Histidine 0.077mg mg Banana
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.112g 0.014g Blackberry
Monounsaturated Fat 0.032g 0.047g Blackberry
Polyunsaturated fat 0.073g 0.28g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Blackberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Banana
18
Blackberry
Mineral Summary Score
13
Banana
17
Blackberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Banana
8%
Blackberry
Carbohydrates
23%
Banana
10%
Blackberry
Fats
2%
Banana
2%
Blackberry

Comparison summary

Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 7.35g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.098g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 23)
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.1)
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)
Which food is richer in minerals?
?
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.
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

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.