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Blackberry vs Apple - In-Depth Nutrition Comparison

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A recap on differences between Blackberry and Apple

  • 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.
  • Apple contains 13 times less Zinc than Blackberry. Blackberry contains 0.53mg of Zinc, while Apple contains 0.04mg.

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

Infographic

Blackberry vs Apple 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 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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
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
:
1
Apple
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%
Contains more Vitamin B6 +36.7%
Equal in Vitamin B2 - 0.026
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%
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%
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%
Contains more Vitamin B6 +36.7%
Equal in Vitamin B2 - 0.026

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.
Blackberry Apple
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 Blackberry Apple Opinion
Net carbs 4.31g 11.41g Apple
Protein 1.39g 0.26g Blackberry
Fats 0.49g 0.17g Blackberry
Carbs 9.61g 13.81g Apple
Calories 43kcal 52kcal Apple
Starch 0g 0.05g Apple
Fructose 2.4g 5.9g Apple
Sugar 4.88g 10.39g Blackberry
Fiber 5.3g 2.4g Blackberry
Calcium 29mg 6mg Blackberry
Iron 0.62mg 0.12mg Blackberry
Magnesium 20mg 5mg Blackberry
Phosphorus 22mg 11mg Blackberry
Potassium 162mg 107mg Blackberry
Sodium 1mg 1mg
Zinc 0.53mg 0.04mg Blackberry
Copper 0.165mg 0.027mg Blackberry
Vitamin A 214IU 54IU Blackberry
Vitamin E 1.17mg 0.18mg Blackberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21mg 4.6mg Blackberry
Vitamin B1 0.02mg 0.017mg Blackberry
Vitamin B2 0.026mg 0.026mg
Vitamin B3 0.646mg 0.091mg Blackberry
Vitamin B5 0.276mg 0.061mg Blackberry
Vitamin B6 0.03mg 0.041mg Apple
Folate 25µg 3µg Blackberry
Vitamin B12 0µg 0µg
Vitamin K 19.8µg 2.2µg Blackberry
Tryptophan mg 0.001mg Apple
Threonine mg 0.006mg Apple
Isoleucine mg 0.006mg Apple
Leucine mg 0.013mg Apple
Lysine mg 0.012mg Apple
Methionine mg 0.001mg Apple
Phenylalanine mg 0.006mg Apple
Valine mg 0.012mg Apple
Histidine mg 0.005mg Apple
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g 0.028g Blackberry
Monounsaturated Fat 0.047g 0.007g Blackberry
Polyunsaturated fat 0.28g 0.051g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Apple
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
18
Blackberry
5
Apple
Mineral Summary Score
17
Blackberry
4
Apple

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
8%
Blackberry
2%
Apple
Carbohydrates
10%
Blackberry
14%
Apple
Fats
2%
Blackberry
1%
Apple

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.