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Blackberry vs. Chestnut — In-Depth Nutrition Comparison

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Summary of differences between blackberries and chestnut

  • The amount of copper, potassium, vitamin B6, iron, phosphorus, vitamin B1, manganese, magnesium, vitamin C, and vitamin B2 in chestnut is higher than in blackberries.
  • Chestnut covers your daily need for copper, 34% more than blackberries.
  • Blackberries have a lower glycemic index. The glycemic index of blackberries is 25, while the glycemic index of chestnut is 54.

These are the specific foods used in this comparison Blackberries, raw and Nuts, chestnuts, european, boiled and steamed.

Infographic

Blackberry vs Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Contains more ZincZinc +112%
Contains less SodiumSodium -96.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +58.6%
Contains more PotassiumPotassium +341.4%
Contains more IronIron +179%
Contains more CopperCopper +186.1%
Contains more PhosphorusPhosphorus +350%
Contains more ManganeseManganese +32.2%

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +27.1%
Contains more Vitamin B1Vitamin B1 +640%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +13.2%
Contains more Vitamin B5Vitamin B5 +14.5%
Contains more Vitamin B6Vitamin B6 +676.7%
Contains more FolateFolate +52%
~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
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more WaterWater +29.3%
Contains more ProteinProtein +43.9%
Contains more FatsFats +181.6%
Contains more CarbsCarbs +188.9%
Contains more OtherOther +97.2%

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
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +912.8%
Contains more Poly. FatPolyunsaturated fat +94.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry Chestnut
Rich in minerals ok
Lower in Sugar 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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Blackberry Chestnut DV% diff.
Copper 0.165mg 0.472mg 34%
Fiber 5.3g 21%
Vitamin K 19.8µg 17%
Vitamin B6 0.03mg 0.233mg 16%
Potassium 162mg 715mg 16%
Iron 0.62mg 1.73mg 14%
Vitamin B1 0.02mg 0.148mg 11%
Phosphorus 22mg 99mg 11%
Manganese 0.646mg 0.854mg 9%
Magnesium 20mg 54mg 8%
Vitamin E 1.17mg 8%
Vitamin C 21mg 26.7mg 6%
Carbs 9.61g 27.76g 6%
Vitamin B2 0.026mg 0.104mg 6%
Calories 43kcal 131kcal 4%
Fructose 2.4g 3%
Zinc 0.53mg 0.25mg 3%
Folate 25µg 38µg 3%
Polyunsaturated fat 0.28g 0.545g 2%
Calcium 29mg 46mg 2%
Choline 8.5mg 2%
Fats 0.49g 1.38g 1%
Monounsaturated fat 0.047g 0.476g 1%
Vitamin A 11µg 1µg 1%
Sodium 1mg 27mg 1%
Vitamin B5 0.276mg 0.316mg 1%
Vitamin B3 0.646mg 0.731mg 1%
Protein 1.39g 2g 1%
Selenium 0.4µg 1%
Saturated fat 0.014g 0.26g 1%
Net carbs 4.31g 27.76g N/A
Sugar 4.88g N/A
Tryptophan 0.022mg 0%
Threonine 0.071mg 0%
Isoleucine 0.079mg 0%
Leucine 0.118mg 0%
Lysine 0.118mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.084mg 0%
Valine 0.112mg 0%
Histidine 0.055mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Chestnut
Low Calories diet ok
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
20%
Chestnut
Minerals Daily Need Coverage Score
23%
Blackberry
50%
Chestnut

Comparison summary

Which food is richer in minerals?
Chestnut
Chestnut is relatively richer in minerals
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 0.246g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 29)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $2.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.