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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Banana
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +35%
Contains more PotassiumPotassium +121%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +480%
Contains more IronIron +138.5%
Contains more CopperCopper +111.5%
Contains more ZincZinc +253.3%
Contains more ManganeseManganese +139.3%
~equal in Phosphorus ~22mg
~equal in Sodium ~1mg

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.
Banana
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 29% 3.8% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 13% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B2Vitamin B2 +180.8%
Contains more Vitamin B5Vitamin B5 +21%
Contains more Vitamin B6Vitamin B6 +1123.3%
Contains more CholineCholine +15.3%
Contains more Vitamin CVitamin C +141.4%
Contains more Vitamin AVitamin A +234.4%
Contains more Vitamin E Vitamin E +1070%
Contains more Vitamin KVitamin K +3860%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.646mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 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 CarbsCarbs +137.7%
Contains more OtherOther +130.6%
Contains more ProteinProtein +27.5%
Contains more FatsFats +48.5%
Contains more WaterWater +17.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
0
52% 15% 34%
Saturated Fat: Sat. Fat 0.112 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
4% 14% 82%
Saturated Fat: Sat. Fat 0.014 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains less Sat. FatSaturated Fat -87.5%
Contains more Mono. FatMonounsaturated Fat +46.9%
Contains more Poly. FatPolyunsaturated fat +283.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
4
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 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 StarchStarch +∞%
Contains more SucroseSucrose +3314.3%
Contains more GlucoseGlucose +115.6%
Contains more FructoseFructose +102.1%
Contains more MaltoseMaltose +600%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Banana Blackberry Opinion
Calories 89kcal 43kcal Banana
Protein 1.09g 1.39g Blackberry
Fats 0.33g 0.49g Blackberry
Vitamin C 8.7mg 21mg Blackberry
Net carbs 20.24g 4.31g Banana
Carbs 22.84g 9.61g Banana
Magnesium 27mg 20mg Banana
Calcium 5mg 29mg Blackberry
Potassium 358mg 162mg Banana
Iron 0.26mg 0.62mg Blackberry
Sugar 12.23g 4.88g Blackberry
Fiber 2.6g 5.3g Blackberry
Copper 0.078mg 0.165mg Blackberry
Zinc 0.15mg 0.53mg Blackberry
Starch 5.38g 0g Banana
Phosphorus 22mg 22mg
Sodium 1mg 1mg
Vitamin A 64IU 214IU Blackberry
Vitamin A RAE 3µg 11µg Blackberry
Vitamin E 0.1mg 1.17mg Blackberry
Manganese 0.27mg 0.646mg Blackberry
Selenium 1µg 0.4µg Banana
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
Vitamin K 0.5µg 19.8µg Blackberry
Folate 20µg 25µg Blackberry
Choline 9.8mg 8.5mg Banana
Saturated Fat 0.112g 0.014g Blackberry
Monounsaturated Fat 0.032g 0.047g Blackberry
Polyunsaturated fat 0.073g 0.28g Blackberry
Tryptophan 0.009mg Banana
Threonine 0.028mg Banana
Isoleucine 0.028mg Banana
Leucine 0.068mg Banana
Lysine 0.05mg Banana
Methionine 0.008mg Banana
Phenylalanine 0.049mg Banana
Valine 0.047mg Banana
Histidine 0.077mg Banana
Fructose 4.85g 2.4g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Blackberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Banana
17%
Blackberry
Minerals Daily Need Coverage Score
14%
Banana
23%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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

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. 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.