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Blackberry vs. Bell pepper — In-Depth Nutrition Comparison

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A recap on differences between Blackberry and Bell pepper

  • Blackberry has more Manganese, Fiber, Copper, Vitamin K, and Vitamin E , however, Bell pepper is higher in Vitamin C, and Vitamin B6.
  • Bell pepper covers your daily Vitamin C needs 66% more than Blackberry.
  • Bell pepper contains 5 times less Manganese than Blackberry. Blackberry contains 0.646mg of Manganese, while Bell pepper contains 0.122mg.

Food varieties used in this article are Blackberries, raw and Peppers, sweet, green, raw.

Infographic

Blackberry vs Bell pepper 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 +190%
Contains more Iron +82.4%
Contains more Magnesium +100%
Contains less Sodium -66.7%
Contains more Zinc +307.7%
Contains more Copper +150%
Contains more Manganese +429.5%
Contains more Selenium +∞%
Equal in Phosphorus - 20
Equal in Potassium - 175
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 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +190%
Contains more Iron +82.4%
Contains more Magnesium +100%
Contains less Sodium -66.7%
Contains more Zinc +307.7%
Contains more Copper +150%
Contains more Manganese +429.5%
Contains more Selenium +∞%
Equal in Phosphorus - 20
Equal in Potassium - 175

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.
:
Contains more Vitamin E +216.2%
Contains more Vitamin B3 +34.6%
Contains more Vitamin B5 +178.8%
Contains more Folate +150%
Contains more Choline +54.5%
Contains more Vitamin K +167.6%
Contains more Vitamin A +72.9%
Contains more Vitamin C +282.9%
Contains more Vitamin B1 +185%
Contains more Vitamin B6 +646.7%
Equal in Vitamin B2 - 0.028
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 5% 50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 3% 19%
Contains more Vitamin E +216.2%
Contains more Vitamin B3 +34.6%
Contains more Vitamin B5 +178.8%
Contains more Folate +150%
Contains more Choline +54.5%
Contains more Vitamin K +167.6%
Contains more Vitamin A +72.9%
Contains more Vitamin C +282.9%
Contains more Vitamin B1 +185%
Contains more Vitamin B6 +646.7%
Equal in Vitamin B2 - 0.028

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +61.6%
Contains more Fats +188.2%
Contains more Carbs +107.1%
Contains more Other +22.2%
Equal in Water - 93.89
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more Protein +61.6%
Contains more Fats +188.2%
Contains more Carbs +107.1%
Contains more Other +22.2%
Equal in Water - 93.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -75.9%
Contains more Monounsaturated Fat +487.5%
Contains more Polyunsaturated fat +351.6%
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -75.9%
Contains more Monounsaturated Fat +487.5%
Contains more Polyunsaturated fat +351.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +99.1%
Contains more Fructose +114.3%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +57.1%
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
5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +99.1%
Contains more Fructose +114.3%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +57.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Bell pepper Opinion
Net carbs 4.31g 2.94g Blackberry
Protein 1.39g 0.86g Blackberry
Fats 0.49g 0.17g Blackberry
Carbs 9.61g 4.64g Blackberry
Calories 43kcal 20kcal Blackberry
Fructose 2.4g 1.12g Blackberry
Sugar 4.88g 2.4g Bell pepper
Fiber 5.3g 1.7g Blackberry
Calcium 29mg 10mg Blackberry
Iron 0.62mg 0.34mg Blackberry
Magnesium 20mg 10mg Blackberry
Phosphorus 22mg 20mg Blackberry
Potassium 162mg 175mg Bell pepper
Sodium 1mg 3mg Blackberry
Zinc 0.53mg 0.13mg Blackberry
Copper 0.165mg 0.066mg Blackberry
Manganese 0.646mg 0.122mg Blackberry
Selenium 0.4µg 0µg Blackberry
Vitamin A 214IU 370IU Bell pepper
Vitamin A RAE 11µg 18µg Bell pepper
Vitamin E 1.17mg 0.37mg Blackberry
Vitamin C 21mg 80.4mg Bell pepper
Vitamin B1 0.02mg 0.057mg Bell pepper
Vitamin B2 0.026mg 0.028mg Bell pepper
Vitamin B3 0.646mg 0.48mg Blackberry
Vitamin B5 0.276mg 0.099mg Blackberry
Vitamin B6 0.03mg 0.224mg Bell pepper
Folate 25µg 10µg Blackberry
Choline 8.5mg 5.5mg Blackberry
Vitamin K 19.8µg 7.4µg Blackberry
Tryptophan 0.012mg Bell pepper
Threonine 0.036mg Bell pepper
Isoleucine 0.024mg Bell pepper
Leucine 0.036mg Bell pepper
Lysine 0.039mg Bell pepper
Methionine 0.007mg Bell pepper
Phenylalanine 0.092mg Bell pepper
Valine 0.036mg Bell pepper
Histidine 0.01mg Bell pepper
Saturated Fat 0.014g 0.058g Blackberry
Monounsaturated Fat 0.047g 0.008g Blackberry
Polyunsaturated fat 0.28g 0.062g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Bell pepper
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
17%
Blackberry
32%
Bell pepper
Minerals Daily Need Coverage Score
23%
Blackberry
9%
Bell pepper

Comparison summary

Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food is lower in Sugar?
Bell pepper
Bell pepper is lower in Sugar (difference - 2.48g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.3)
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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.