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Blackberry juice vs. Blackberry — In-Depth Nutrition Comparison

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A recap on differences between blackberry juice and blackberries

  • Blackberry juice has less fiber, vitamin C, and copper.
  • Blackberries cover your daily fiber needs 21% more than blackberry juice.
  • Blackberries contain 2 times less Sugar than blackberry juice. Blackberry juice contains 7.7g of Sugar, while blackberries contain 4.88g.
  • Blackberries have less sugar.

Food varieties used in this article are Blackberry juice, canned and Blackberries, raw.

Infographic

Blackberry juice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 3.6% 12% 18% 38% 11% 5.1% 0.13% 0% 1.6%
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 CalciumCalcium +141.7%
Contains more PotassiumPotassium +20%
Contains more IronIron +29.2%
Contains more CopperCopper +44.7%
Contains more ZincZinc +29.3%
Contains more PhosphorusPhosphorus +83.3%
Contains more SeleniumSelenium +33.3%
~equal in Magnesium ~20mg
~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.
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 38% 7.4% 18% 0% 5% 4.2% 8.4% 0% 4.8% 0% 38% 7.5% 3.6%
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 CVitamin C +85.8%
Contains more Vitamin AVitamin A +74%
Contains more Vitamin EVitamin E +30%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +44.8%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin KVitamin K +30.3%
Contains more FolateFolate +150%
Contains more CholineCholine +28.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.02mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.3 g
Fats: 0.6 g
Carbs: 7.8 g
Water: 90.9 g
Other: 0.4 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 FatsFats +22.4%
Contains more ProteinProtein +363.3%
Contains more CarbsCarbs +23.2%
~equal in Water ~88.15g
~equal in Other ~0.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated Fat: Sat. Fat 0.018 g
Monounsaturated Fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.344 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 more Mono. FatMonounsaturated Fat +23.4%
Contains more Poly. FatPolyunsaturated fat +22.9%
Contains less Sat. FatSaturated Fat -22.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry juice Blackberry Opinion
Calories 38kcal 43kcal Blackberry
Protein 0.3g 1.39g Blackberry
Fats 0.6g 0.49g Blackberry juice
Vitamin C 11.3mg 21mg Blackberry
Net carbs 7.7g 4.31g Blackberry juice
Carbs 7.8g 9.61g Blackberry
Magnesium 21mg 20mg Blackberry juice
Calcium 12mg 29mg Blackberry
Potassium 135mg 162mg Blackberry
Iron 0.48mg 0.62mg Blackberry
Sugar 7.7g 4.88g Blackberry
Fiber 0.1g 5.3g Blackberry
Copper 0.114mg 0.165mg Blackberry
Zinc 0.41mg 0.53mg Blackberry
Phosphorus 12mg 22mg Blackberry
Sodium 1mg 1mg
Vitamin A 123IU 214IU Blackberry
Vitamin A 6µg 11µg Blackberry
Vitamin E 0.9mg 1.17mg Blackberry
Manganese 0.646mg Blackberry
Selenium 0.3µg 0.4µg Blackberry
Vitamin B1 0.02mg 0.02mg
Vitamin B2 0.018mg 0.026mg Blackberry
Vitamin B3 0.446mg 0.646mg Blackberry
Vitamin B5 0.276mg Blackberry
Vitamin B6 0.021mg 0.03mg Blackberry
Vitamin K 15.2µg 19.8µg Blackberry
Folate 10µg 25µg Blackberry
Choline 6.6mg 8.5mg Blackberry
Saturated Fat 0.018g 0.014g Blackberry
Monounsaturated Fat 0.058g 0.047g Blackberry juice
Polyunsaturated fat 0.344g 0.28g Blackberry juice
Fructose 2.4g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry juice 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
10%
Blackberry juice
17%
Blackberry
Minerals Daily Need Coverage Score
10%
Blackberry juice
23%
Blackberry

Comparison summary

Which food is lower in glycemic index?
Blackberry juice
Blackberry juice is lower in glycemic index (difference - 25)
Which food is cheaper?
Blackberry juice
Blackberry juice is cheaper (difference - $0.3)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 2.82g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.004g)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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. Blackberry juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173947/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.