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  6. Blackberry vs. Cassava

Blackberry vs. Cassava — In-Depth Nutrition Comparison

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What are the main differences between blackberries and cassava?

  • Blackberries are richer in vitamin K, fiber, manganese, copper, and vitamin E, yet cassava is richer in vitamin B1.
  • Blackberries' daily need coverage for vitamin K is 15% higher.
  • Blackberries have 6 times more vitamin E than cassava. Blackberries have 1.17mg of vitamin E, while cassava has 0.19mg.
  • Cassava contains less sugar.
  • Blackberries have a lower glycemic index than cassava.

We used Blackberries, raw and Cassava, raw types in this comparison.

Infographic

Blackberry vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more CalciumCalcium +81.3%
Contains more IronIron +129.6%
Contains more CopperCopper +65%
Contains more ZincZinc +55.9%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +68.2%
Contains more PotassiumPotassium +67.3%
Contains more PhosphorusPhosphorus +22.7%
Contains more SeleniumSelenium +75%
~equal in Magnesium ~21mg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +515.8%
Contains more Vitamin B5Vitamin B5 +157.9%
Contains more Vitamin KVitamin K +942.1%
Contains more Vitamin B1Vitamin B1 +335%
Contains more Vitamin B2Vitamin B2 +84.6%
Contains more Vitamin B3Vitamin B3 +32.2%
Contains more Vitamin B6Vitamin B6 +193.3%
Contains more CholineCholine +178.8%
~equal in Vitamin C ~20.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Blackberry Cassava DV% diff.
Vitamin K 19.8µg 1.9µg 15%
Fiber 5.3g 1.8g 14%
Manganese 0.646mg 0.384mg 11%
Carbs 9.61g 38.06g 9%
Vitamin E 1.17mg 0.19mg 7%
Copper 0.165mg 0.1mg 7%
Calories 43kcal 160kcal 6%
Vitamin B1 0.02mg 0.087mg 6%
Vitamin B6 0.03mg 0.088mg 4%
Iron 0.62mg 0.27mg 4%
Vitamin B5 0.276mg 0.107mg 3%
Choline 8.5mg 23.7mg 3%
Potassium 162mg 271mg 3%
Fructose 2.4g 3%
Vitamin B2 0.026mg 0.048mg 2%
Polyunsaturated fat 0.28g 0.048g 2%
Zinc 0.53mg 0.34mg 2%
Selenium 0.4µg 0.7µg 1%
Vitamin A 11µg 1µg 1%
Vitamin B3 0.646mg 0.854mg 1%
Calcium 29mg 16mg 1%
Folate 25µg 27µg 1%
Phosphorus 22mg 27mg 1%
Sodium 1mg 14mg 1%
Protein 1.39g 1.36g 0%
Fats 0.49g 0.28g 0%
Vitamin C 21mg 20.6mg 0%
Net carbs 4.31g 36.26g N/A
Magnesium 20mg 21mg 0%
Sugar 4.88g 1.7g N/A
Saturated fat 0.014g 0.074g 0%
Monounsaturated fat 0.047g 0.075g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more FatsFats +75%
Contains more WaterWater +47.7%
Contains more CarbsCarbs +296%
Contains more OtherOther +72.2%
~equal in Protein ~1.36g

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Poly. FatPolyunsaturated fat +483.3%
Contains more Mono. FatMonounsaturated fat +59.6%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.