Blackberry vs. Rapini — In-Depth Nutrition Comparison
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How are blackberries and rapini different?
- Blackberries are richer in copper, manganese, and fiber, while rapini is higher in vitamin K, vitamin A, iron, folate, vitamin B1, vitamin B6, and vitamin B2.
- Rapini covers your daily need for vitamin K, 170% more than blackberries.
- Blackberries contain 4 times more copper than rapini. Blackberries contain 0.165mg of copper, while rapini contains 0.042mg.
Blackberries, raw and Broccoli raab, raw types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CopperCopper | +292.9% |
| Contains less SodiumSodium | -97% |
| Contains more ManganeseManganese | +63.5% |
| Contains more CalciumCalcium | +272.4% |
| Contains more PotassiumPotassium | +21% |
| Contains more IronIron | +245.2% |
| Contains more ZincZinc | +45.3% |
| Contains more PhosphorusPhosphorus | +231.8% |
| Contains more SeleniumSelenium | +150% |
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 AVitamin A | +1090.9% |
| Contains more Vitamin EVitamin E | +38.5% |
| Contains more Vitamin B1Vitamin B1 | +710% |
| Contains more Vitamin B2Vitamin B2 | +396.2% |
| Contains more Vitamin B3Vitamin B3 | +89% |
| Contains more Vitamin B5Vitamin B5 | +16.7% |
| Contains more Vitamin B6Vitamin B6 | +470% |
| Contains more Vitamin KVitamin K | +1031.3% |
| Contains more FolateFolate | +232% |
| Contains more CholineCholine | +115.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 19.8µg | 224µg | 170% |
| Iron | 0.62mg | 2.14mg | 19% |
| Folate | 25µg | 83µg | 15% |
| Copper | 0.165mg | 0.042mg | 14% |
| Vitamin A | 11µg | 131µg | 13% |
| Vitamin B1 | 0.02mg | 0.162mg | 12% |
| Vitamin B6 | 0.03mg | 0.171mg | 11% |
| Manganese | 0.646mg | 0.395mg | 11% |
| Fiber | 5.3g | 2.7g | 10% |
| Vitamin B2 | 0.026mg | 0.129mg | 8% |
| Calcium | 29mg | 108mg | 8% |
| Phosphorus | 22mg | 73mg | 7% |
| Vitamin B3 | 0.646mg | 1.221mg | 4% |
| Protein | 1.39g | 3.17g | 4% |
| Vitamin E | 1.17mg | 1.62mg | 3% |
| Fructose | 2.4g | 0.17g | 3% |
| Carbs | 9.61g | 2.85g | 2% |
| Zinc | 0.53mg | 0.77mg | 2% |
| Choline | 8.5mg | 18.3mg | 2% |
| Sodium | 1mg | 33mg | 1% |
| Polyunsaturated fat | 0.28g | 0.13g | 1% |
| Vitamin C | 21mg | 20.2mg | 1% |
| Calories | 43kcal | 22kcal | 1% |
| Vitamin B5 | 0.276mg | 0.322mg | 1% |
| Potassium | 162mg | 196mg | 1% |
| Selenium | 0.4µg | 1µg | 1% |
| Fats | 0.49g | 0.49g | 0% |
| Net carbs | 4.31g | 0.15g | N/A |
| Magnesium | 20mg | 22mg | 0% |
| Sugar | 4.88g | 0.38g | N/A |
| Saturated fat | 0.014g | 0.05g | 0% |
| Monounsaturated fat | 0.047g | 0.026g | 0% |
| Tryptophan | 0.043mg | 0% | |
| Threonine | 0.106mg | 0% | |
| Isoleucine | 0.104mg | 0% | |
| Leucine | 0.17mg | 0% | |
| Lysine | 0.198mg | 0% | |
| Methionine | 0.048mg | 0% | |
| Phenylalanine | 0.128mg | 0% | |
| Valine | 0.153mg | 0% | |
| Histidine | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
| Contains more CarbsCarbs | +237.2% |
| Contains more ProteinProtein | +128.1% |
| Contains more OtherOther | +161.1% |
~equal in
Fats
~0.49g
~equal in
Water
~92.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
| Contains less Sat. FatSaturated fat | -72% |
| Contains more Mono. FatMonounsaturated fat | +80.8% |
| Contains more Poly. FatPolyunsaturated fat | +115.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.11 g
Glucose:
0.1 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +2210% |
| Contains more FructoseFructose | +1311.8% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +57.1% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
