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Blackberry vs. Brussels sprouts — In-Depth Nutrition Comparison

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Significant differences between blackberries and Brussels sprouts

  • Blackberries have more manganese and copper; however, Brussels sprouts are richer in vitamin K, vitamin C, vitamin B6, vitamin A, vitamin B1, iron, folate, and phosphorus.
  • Brussels sprouts cover your daily vitamin K needs 131% more than blackberries.
  • Brussels sprouts have 2 times less copper than blackberries. Blackberries have 0.165mg of copper, while Brussels sprouts have 0.07mg.

Specific food types used in this comparison are Blackberries, raw and Brussels sprouts, raw.

Infographic

Blackberry vs Brussels sprouts 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.
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% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more CopperCopper +135.7%
Contains more ZincZinc +26.2%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +91.7%
Contains more MagnesiumMagnesium +15%
Contains more CalciumCalcium +44.8%
Contains more PotassiumPotassium +140.1%
Contains more IronIron +125.8%
Contains more PhosphorusPhosphorus +213.6%
Contains more SeleniumSelenium +300%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin EVitamin E +33%
Contains more Vitamin CVitamin C +304.8%
Contains more Vitamin AVitamin A +245.5%
Contains more Vitamin B1Vitamin B1 +595%
Contains more Vitamin B2Vitamin B2 +246.2%
Contains more Vitamin B3Vitamin B3 +15.3%
Contains more Vitamin B5Vitamin B5 +12%
Contains more Vitamin B6Vitamin B6 +630%
Contains more Vitamin KVitamin K +793.9%
Contains more FolateFolate +144%
Contains more CholineCholine +124.7%
~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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more FatsFats +63.3%
Contains more ProteinProtein +143.2%
Contains more OtherOther +280.6%
~equal in Carbs ~8.95g
~equal in Water ~86g

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains less Sat. FatSaturated fat -77.4%
Contains more Mono. FatMonounsaturated fat +104.3%
Contains more Poly. FatPolyunsaturated fat +54542.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
21% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +185.2%
Contains more FructoseFructose +158.1%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +557.1%
~equal in Starch ~0g
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Brussels sprouts DV% diff.
Polyunsaturated fat 0.28g 153g 1018%
Vitamin K 19.8µg 177µg 131%
Vitamin C 21mg 85mg 71%
Vitamin B6 0.03mg 0.219mg 15%
Manganese 0.646mg 0.337mg 13%
Copper 0.165mg 0.07mg 11%
Vitamin B1 0.02mg 0.139mg 10%
Iron 0.62mg 1.4mg 10%
Folate 25µg 61µg 9%
Phosphorus 22mg 69mg 7%
Potassium 162mg 389mg 7%
Fiber 5.3g 3.8g 6%
Vitamin B2 0.026mg 0.09mg 5%
Protein 1.39g 3.38g 4%
Vitamin A 11µg 38µg 3%
Choline 8.5mg 19.1mg 2%
Selenium 0.4µg 1.6µg 2%
Fructose 2.4g 0.93g 2%
Vitamin E 1.17mg 0.88mg 2%
Magnesium 20mg 23mg 1%
Zinc 0.53mg 0.42mg 1%
Sodium 1mg 25mg 1%
Vitamin B3 0.646mg 0.745mg 1%
Vitamin B5 0.276mg 0.309mg 1%
Calcium 29mg 42mg 1%
Calories 43kcal 43kcal 0%
Fats 0.49g 0.3g 0%
Carbs 9.61g 8.95g 0%
Net carbs 4.31g 5.15g N/A
Sugar 4.88g 2.2g N/A
Saturated fat 0.014g 0.062g 0%
Monounsaturated fat 0.047g 0.023g 0%
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Brussels sprouts
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
73%
Brussels sprouts
Minerals Daily Need Coverage Score
23%
Blackberry
24%
Brussels sprouts

Comparison summary

Which food is richer in minerals?
Brussels sprouts
Brussels sprouts is relatively richer in minerals
Which food is lower in Sugar?
Brussels sprouts
Brussels sprouts is lower in Sugar (difference - 2.68g)
Which food is richer in vitamins?
Brussels sprouts
Brussels sprouts is relatively richer in vitamins
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 0.048g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 25)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.