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  6. Blackberry vs. Chard raw

Blackberry vs. Chard raw — In-Depth Nutrition Comparison

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How are blackberries and chard raw different?

  • Blackberries are higher in fiber and manganese; however, chard raw is richer in vitamin K, vitamin A, iron, magnesium, vitamin C, potassium, and vitamin B6.
  • Daily need coverage for vitamin K for chard raw is 675% higher.
  • Blackberries contain 3 times more fiber than chard raw. While blackberries contain 5.3g of fiber, chard raw contains only 1.6g.
  • Blackberries have less sodium.

Blackberries, raw and Chard, swiss, raw are the varieties used in this article.

Infographic

Blackberry vs Chard raw 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.
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more ZincZinc +47.2%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +76.5%
Contains more MagnesiumMagnesium +305%
Contains more CalciumCalcium +75.9%
Contains more PotassiumPotassium +134%
Contains more IronIron +190.3%
Contains more PhosphorusPhosphorus +109.1%
Contains more SeleniumSelenium +125%
~equal in Copper ~0.179mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B3Vitamin B3 +61.5%
Contains more Vitamin B5Vitamin B5 +60.5%
Contains more FolateFolate +78.6%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin AVitamin A +2681.8%
Contains more Vitamin EVitamin E +61.5%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +246.2%
Contains more Vitamin B6Vitamin B6 +230%
Contains more Vitamin KVitamin K +4091.9%
Contains more CholineCholine +111.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Chard raw DV% diff.
Vitamin K 19.8µg 830µg 675%
Vitamin A 11µg 306µg 33%
Iron 0.62mg 1.8mg 15%
Fiber 5.3g 1.6g 15%
Magnesium 20mg 81mg 15%
Manganese 0.646mg 0.366mg 12%
Vitamin C 21mg 30mg 10%
Sodium 1mg 213mg 9%
Potassium 162mg 379mg 6%
Vitamin B2 0.026mg 0.09mg 5%
Vitamin E 1.17mg 1.89mg 5%
Vitamin B6 0.03mg 0.099mg 5%
Phosphorus 22mg 46mg 3%
Folate 25µg 14µg 3%
Fructose 2.4g 3%
Vitamin B5 0.276mg 0.172mg 2%
Vitamin B3 0.646mg 0.4mg 2%
Choline 8.5mg 18mg 2%
Vitamin B1 0.02mg 0.04mg 2%
Carbs 9.61g 3.74g 2%
Zinc 0.53mg 0.36mg 2%
Copper 0.165mg 0.179mg 2%
Calcium 29mg 51mg 2%
Selenium 0.4µg 0.9µg 1%
Protein 1.39g 1.8g 1%
Polyunsaturated fat 0.28g 0.07g 1%
Calories 43kcal 19kcal 1%
Fats 0.49g 0.2g 0%
Net carbs 4.31g 2.14g N/A
Sugar 4.88g 1.1g N/A
Saturated fat 0.014g 0.03g 0%
Monounsaturated fat 0.047g 0.04g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +145%
Contains more CarbsCarbs +157%
Contains more ProteinProtein +29.5%
Contains more OtherOther +344.4%
~equal in Water ~92.66g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains less Sat. FatSaturated fat -53.3%
Contains more Mono. FatMonounsaturated fat +17.5%
Contains more Poly. FatPolyunsaturated fat +300%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.