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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
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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
:
0
Apple
Contains more Iron +416.7%
Contains more Calcium +383.3%
Contains more Potassium +51.4%
Contains more Magnesium +300%
Contains more Copper +511.1%
Contains more Zinc +1225%
Contains more Phosphorus +100%
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 10% 4% 9% 2% 5% 1%
Contains more Iron +416.7%
Contains more Calcium +383.3%
Contains more Potassium +51.4%
Contains more Magnesium +300%
Contains more Copper +511.1%
Contains more Zinc +1225%
Contains more Phosphorus +100%
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 C +356.5%
Contains more Vitamin A +296.3%
Contains more Vitamin E +550%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +609.9%
Contains more Vitamin B5 +352.5%
Contains more Vitamin K +800%
Contains more Folate +733.3%
Contains more Vitamin B6 +36.7%
Equal in Vitamin B2 - 0.026
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 13% 24% 0% 5% 6% 13% 17% 7% 0% 50% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 4% 4% 0% 5% 6% 2% 4% 10% 0% 6% 3%
Contains more Vitamin C +356.5%
Contains more Vitamin A +296.3%
Contains more Vitamin E +550%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +609.9%
Contains more Vitamin B5 +352.5%
Contains more Vitamin K +800%
Contains more Folate +733.3%
Contains more Vitamin B6 +36.7%
Equal in Vitamin B2 - 0.026

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
8%
Blackberry
2%
Apple
Carbohydrates
10%
Blackberry
14%
Apple
Fats
2%
Blackberry
1%
Apple

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Blackberry Apple
Lower in Sugars 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 Cholesterol Equal
Lower in Sodium Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Blackberry
Blackberry contains less Sugars (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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Blackberry Apple Opinion
Calories 43 52 Apple
Protein 1.39 0.26 Blackberry
Fats 0.49 0.17 Blackberry
Vitamin C 21 4.6 Blackberry
Carbs 9.61 13.81 Apple
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.12 Blackberry
Calcium 29 6 Blackberry
Potassium 162 107 Blackberry
Magnesium 20 5 Blackberry
Sugars 4.88 10.39 Blackberry
Fiber 5.3 2.4 Blackberry
Copper 0.165 0.027 Blackberry
Zinc 0.53 0.04 Blackberry
Starch 0 0.05 Apple
Phosphorus 22 11 Blackberry
Sodium 1 1
Vitamin A 214 54 Blackberry
Vitamin E 1.17 0.18 Blackberry
Vitamin D 0 0
Vitamin B1 0.02 0.017 Blackberry
Vitamin B2 0.026 0.026
Vitamin B3 0.646 0.091 Blackberry
Vitamin B5 0.276 0.061 Blackberry
Vitamin B6 0.03 0.041 Apple
Vitamin B12 0 0
Vitamin K 19.8 2.2 Blackberry
Folate 25 3 Blackberry
Trans Fat 0 0
Saturated Fat 0.014 0.028 Blackberry
Monounsaturated Fat 0.047 0.007 Blackberry
Polyunsaturated fat 0.28 0.051 Blackberry
Tryptophan 0.001 Apple
Threonine 0.006 Apple
Isoleucine 0.006 Apple
Leucine 0.013 Apple
Lysine 0.012 Apple
Methionine 0.001 Apple
Phenylalanine 0.006 Apple
Valine 0.012 Apple
Histidine 0.005 Apple
Fructose 2.4 5.9 Apple

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 of 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.