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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
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.
Contains more Calcium +480%
Contains more Iron +138.5%
Contains more Zinc +253.3%
Contains more Copper +111.5%
Contains more Manganese +139.3%
Contains more Magnesium +35%
Contains more Potassium +121%
Contains more Selenium +150%
Equal in Phosphorus - 22
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +480%
Contains more Iron +138.5%
Contains more Zinc +253.3%
Contains more Copper +111.5%
Contains more Manganese +139.3%
Contains more Magnesium +35%
Contains more Potassium +121%
Contains more Selenium +150%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
5
Banana
Contains more Vitamin A +234.4%
Contains more Vitamin E +1070%
Contains more Vitamin C +141.4%
Contains more Folate +25%
Contains more Vitamin K +3860%
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 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% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Contains more Vitamin A +234.4%
Contains more Vitamin E +1070%
Contains more Vitamin C +141.4%
Contains more Folate +25%
Contains more Vitamin K +3860%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +27.5%
Contains more Fats +48.5%
Contains more Water +17.7%
Contains more Carbs +137.7%
Contains more Other +130.6%
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more Protein +27.5%
Contains more Fats +48.5%
Contains more Water +17.7%
Contains more Carbs +137.7%
Contains more Other +130.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -87.5%
Contains more Monounsaturated Fat +46.9%
Contains more Polyunsaturated fat +283.6%
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Contains less Saturated Fat -87.5%
Contains more Monounsaturated Fat +46.9%
Contains more Polyunsaturated fat +283.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Maltose +600%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +3314.3%
Contains more Glucose +115.6%
Contains more Fructose +102.1%
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
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
Contains more Maltose +600%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +3314.3%
Contains more Glucose +115.6%
Contains more Fructose +102.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Banana Opinion
Net carbs 4.31g 20.24g Banana
Protein 1.39g 1.09g Blackberry
Fats 0.49g 0.33g Blackberry
Carbs 9.61g 22.84g Banana
Calories 43kcal 89kcal Banana
Starch 0g 5.38g Banana
Fructose 2.4g 4.85g Banana
Sugar 4.88g 12.23g Blackberry
Fiber 5.3g 2.6g Blackberry
Calcium 29mg 5mg Blackberry
Iron 0.62mg 0.26mg Blackberry
Magnesium 20mg 27mg Banana
Phosphorus 22mg 22mg
Potassium 162mg 358mg Banana
Sodium 1mg 1mg
Zinc 0.53mg 0.15mg Blackberry
Copper 0.165mg 0.078mg Blackberry
Manganese 0.646mg 0.27mg Blackberry
Selenium 0.4µg 1µg Banana
Vitamin A 214IU 64IU Blackberry
Vitamin A RAE 11µg 3µg Blackberry
Vitamin E 1.17mg 0.1mg Blackberry
Vitamin C 21mg 8.7mg Blackberry
Vitamin B1 0.02mg 0.031mg Banana
Vitamin B2 0.026mg 0.073mg Banana
Vitamin B3 0.646mg 0.665mg Banana
Vitamin B5 0.276mg 0.334mg Banana
Vitamin B6 0.03mg 0.367mg Banana
Folate 25µg 20µg Blackberry
Vitamin K 19.8µg 0.5µg 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
Saturated Fat 0.014g 0.112g Blackberry
Monounsaturated Fat 0.047g 0.032g Blackberry
Polyunsaturated fat 0.28g 0.073g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Banana
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Blackberry
16%
Banana
Minerals Daily Need Coverage Score
23%
Blackberry
14%
Banana

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