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  6. Blackberry vs. Chinese cabbage

Blackberry vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are Blackberry and Chinese cabbage different?

  • Blackberry is richer in Manganese, Fiber, Copper, and Vitamin E , while Chinese cabbage is higher in Vitamin C, Vitamin A RAE, Vitamin K, Vitamin B6, Folate, and Calcium.
  • Chinese cabbage covers your daily need of Vitamin C 27% more than Blackberry.
  • Blackberry contains 13 times more Vitamin E than Chinese cabbage. Blackberry contains 1.17mg of Vitamin E , while Chinese cabbage contains 0.09mg.

Blackberries, raw and Cabbage, chinese (pak-choi), raw types were used in this article.

Infographic

Blackberry vs Chinese cabbage 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.
Blackberry
Blackberry
5
:
5
Chinese cabbage
Chinese cabbage
Contains less Sodium -98.5%
Contains more Zinc +178.9%
Contains more Copper +685.7%
Contains more Manganese +306.3%
Contains more Calcium +262.1%
Contains more Iron +29%
Contains more Phosphorus +68.2%
Contains more Potassium +55.6%
Contains more Selenium +25%
Equal in Magnesium - 19
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains less Sodium -98.5%
Contains more Zinc +178.9%
Contains more Copper +685.7%
Contains more Manganese +306.3%
Contains more Calcium +262.1%
Contains more Iron +29%
Contains more Phosphorus +68.2%
Contains more Potassium +55.6%
Contains more Selenium +25%
Equal in Magnesium - 19

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.
Blackberry
Blackberry
3
:
7
Chinese cabbage
Chinese cabbage
Contains more Vitamin E +1200%
Contains more Vitamin B3 +29.2%
Contains more Vitamin B5 +213.6%
Contains more Vitamin A +1987.9%
Contains more Vitamin C +114.3%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +169.2%
Contains more Vitamin B6 +546.7%
Contains more Folate +164%
Contains more Vitamin K +129.8%
Blackberry
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%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin E +1200%
Contains more Vitamin B3 +29.2%
Contains more Vitamin B5 +213.6%
Contains more Vitamin A +1987.9%
Contains more Vitamin C +114.3%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +169.2%
Contains more Vitamin B6 +546.7%
Contains more Folate +164%
Contains more Vitamin K +129.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blackberry
Blackberry
2
:
3
Chinese cabbage
Chinese cabbage
Contains more Fats +145%
Contains more Carbs +340.8%
Contains more Other +122.2%
Equal in Protein - 1.5
Equal in Water - 95.32
Blackberry
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Fats +145%
Contains more Carbs +340.8%
Contains more Other +122.2%
Equal in Protein - 1.5
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blackberry
Blackberry
3
:
0
Chinese cabbage
Chinese cabbage
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +213.3%
Contains more Polyunsaturated fat +191.7%
Blackberry
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +213.3%
Contains more Polyunsaturated fat +191.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry Chinese cabbage
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Blackberry Chinese cabbage Opinion
Net carbs 4.31g 1.18g Blackberry
Protein 1.39g 1.5g Chinese cabbage
Fats 0.49g 0.2g Blackberry
Carbs 9.61g 2.18g Blackberry
Calories 43kcal 13kcal Blackberry
Fructose 2.4g Blackberry
Sugar 4.88g 1.18g Chinese cabbage
Fiber 5.3g 1g Blackberry
Calcium 29mg 105mg Chinese cabbage
Iron 0.62mg 0.8mg Chinese cabbage
Magnesium 20mg 19mg Blackberry
Phosphorus 22mg 37mg Chinese cabbage
Potassium 162mg 252mg Chinese cabbage
Sodium 1mg 65mg Blackberry
Zinc 0.53mg 0.19mg Blackberry
Copper 0.165mg 0.021mg Blackberry
Manganese 0.646mg 0.159mg Blackberry
Selenium 0.4µg 0.5µg Chinese cabbage
Vitamin A 214IU 4468IU Chinese cabbage
Vitamin A RAE 11µg 223µg Chinese cabbage
Vitamin E 1.17mg 0.09mg Blackberry
Vitamin C 21mg 45mg Chinese cabbage
Vitamin B1 0.02mg 0.04mg Chinese cabbage
Vitamin B2 0.026mg 0.07mg Chinese cabbage
Vitamin B3 0.646mg 0.5mg Blackberry
Vitamin B5 0.276mg 0.088mg Blackberry
Vitamin B6 0.03mg 0.194mg Chinese cabbage
Folate 25µg 66µg Chinese cabbage
Vitamin K 19.8µg 45.5µg Chinese cabbage
Tryptophan 0.015mg Chinese cabbage
Threonine 0.049mg Chinese cabbage
Isoleucine 0.085mg Chinese cabbage
Leucine 0.088mg Chinese cabbage
Lysine 0.089mg Chinese cabbage
Methionine 0.009mg Chinese cabbage
Phenylalanine 0.044mg Chinese cabbage
Valine 0.066mg Chinese cabbage
Histidine 0.026mg Chinese cabbage
Saturated Fat 0.014g 0.027g Blackberry
Monounsaturated Fat 0.047g 0.015g Blackberry
Polyunsaturated fat 0.28g 0.096g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Chinese cabbage
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
56%
Chinese cabbage
Minerals Daily Need Coverage Score
23%
Blackberry
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 3.7g)
Which food is richer in vitamins?
Chinese cabbage
Chinese cabbage is relatively richer in vitamins
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 64mg)
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 - 7)
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)
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.

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.