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Blackberry vs. Beetroot — In-Depth Nutrition Comparison

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Important differences between blackberries and beetroot

  • Blackberries have more vitamin C, vitamin K, manganese, fiber, copper, and vitamin E; however, beetroot is richer in folate.
  • Beetroot's daily need coverage for folate is 21% more.
  • Blackberries contain 99 times more vitamin K than beetroot. Blackberries contain 19.8µg of vitamin K, while beetroot contains 0.2µg.
  • Blackberries contain less sugar.
  • Beetroot has a higher glycemic index. The glycemic index of beetroot is 64, while the glycemic index of blackberries is 25.

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

Infographic

Blackberry vs Beetroot 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +81.3%
Contains more CopperCopper +120%
Contains more ZincZinc +51.4%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +96.4%
Contains more MagnesiumMagnesium +15%
Contains more PotassiumPotassium +100.6%
Contains more IronIron +29%
Contains more PhosphorusPhosphorus +81.8%
Contains more SeleniumSelenium +75%

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin EVitamin E +2825%
Contains more Vitamin B3Vitamin B3 +93.4%
Contains more Vitamin B5Vitamin B5 +78.1%
Contains more Vitamin KVitamin K +9800%
Contains more CholineCholine +41.7%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B6Vitamin B6 +123.3%
Contains more FolateFolate +336%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more FatsFats +188.2%
Contains more ProteinProtein +15.8%
Contains more OtherOther +200%
~equal in Carbs ~9.56g
~equal in Water ~87.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -48.1%
Contains more Mono. FatMonounsaturated fat +46.9%
Contains more Poly. FatPolyunsaturated fat +366.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Beetroot DV% diff.
Folate 25µg 109µg 21%
Vitamin C 21mg 4.9mg 18%
Vitamin K 19.8µg 0.2µg 16%
Manganese 0.646mg 0.329mg 14%
Fiber 5.3g 2.8g 10%
Copper 0.165mg 0.075mg 10%
Vitamin E 1.17mg 0.04mg 8%
Potassium 162mg 325mg 5%
Sodium 1mg 78mg 3%
Phosphorus 22mg 40mg 3%
Fructose 2.4g 3%
Vitamin B6 0.03mg 0.067mg 3%
Vitamin B3 0.646mg 0.334mg 2%
Vitamin B5 0.276mg 0.155mg 2%
Zinc 0.53mg 0.35mg 2%
Iron 0.62mg 0.8mg 2%
Polyunsaturated fat 0.28g 0.06g 1%
Vitamin B2 0.026mg 0.04mg 1%
Vitamin B1 0.02mg 0.031mg 1%
Selenium 0.4µg 0.7µg 1%
Calcium 29mg 16mg 1%
Vitamin A 11µg 2µg 1%
Magnesium 20mg 23mg 1%
Calories 43kcal 43kcal 0%
Protein 1.39g 1.61g 0%
Fats 0.49g 0.17g 0%
Net carbs 4.31g 6.76g N/A
Carbs 9.61g 9.56g 0%
Sugar 4.88g 6.76g N/A
Saturated fat 0.014g 0.027g 0%
Choline 8.5mg 6mg 0%
Monounsaturated fat 0.047g 0.032g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Beetroot
Low Calories diet Equal
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
17%
Blackberry
12%
Beetroot
Minerals Daily Need Coverage Score
23%
Blackberry
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 77mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 0.013g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 39)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.2)
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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.