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Blackberry vs Banana - In-Depth Nutrition Comparison

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Important differences between Blackberry and Banana

  • Blackberry has more Manganese, Vitamin K, Vitamin C, Fiber, Copper and Vitamin E , however Banana is richer in Vitamin B6 and Potassium.
  • Banana's daily need coverage for Vitamin B6 is 26% more.
  • Blackberry contains 40 times more Vitamin K than Banana. Blackberry contains 19.8µg of Vitamin K, while Banana contains 0.5µg.

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

Infographic

Blackberry vs Banana 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
:
2
Banana
Contains more Iron +138.5%
Contains more Calcium +480%
Contains more Copper +111.5%
Contains more Zinc +253.3%
Contains more Potassium +121%
Contains more Magnesium +35%
Equal in Phosphorus - 22
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 10% 2% 32% 20% 27% 5% 10% 1%
Contains more Iron +138.5%
Contains more Calcium +480%
Contains more Copper +111.5%
Contains more Zinc +253.3%
Contains more Potassium +121%
Contains more Magnesium +35%
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
:
5
Banana
Contains more Vitamin C +141.4%
Contains more Vitamin A +234.4%
Contains more Vitamin E +1070%
Contains more Vitamin K +3860%
Contains more Folate +25%
Contains more Vitamin B1 +55%
Contains more Vitamin B2 +180.8%
Contains more Vitamin B5 +21%
Contains more Vitamin B6 +1123.3%
Equal in Vitamin B3 - 0.665
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 29% 4% 2% 0% 8% 17% 13% 21% 85% 0% 2% 15%
Contains more Vitamin C +141.4%
Contains more Vitamin A +234.4%
Contains more Vitamin E +1070%
Contains more Vitamin K +3860%
Contains more Folate +25%
Contains more Vitamin B1 +55%
Contains more Vitamin B2 +180.8%
Contains more Vitamin B5 +21%
Contains more Vitamin B6 +1123.3%
Equal in Vitamin B3 - 0.665

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
16
Banana
Mineral Summary Score
17
Blackberry
13
Banana

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
7%
Banana
Carbohydrates
10%
Blackberry
23%
Banana
Fats
2%
Blackberry
2%
Banana

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 Banana
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Blackberry Banana
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 - 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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately 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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.