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Blackberry vs. Clementine — In-Depth Nutrition Comparison

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A recap on differences between blackberries and clementine

  • Blackberries have more manganese, vitamin K, fiber, copper, vitamin E, and iron; however, clementine is higher in vitamin C and vitamin B1.
  • Clementine covers your daily vitamin C needs 31% more than blackberries.
  • The glycemic index of clementine is higher.

Food varieties used in this article are Blackberries, raw and Clementines, raw.

Infographic

Blackberry vs Clementine 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 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +342.9%
Contains more CopperCopper +283.7%
Contains more ZincZinc +783.3%
Contains more ManganeseManganese +2708.7%
Contains more SeleniumSelenium +300%
~equal in Calcium ~30mg
~equal in Potassium ~177mg
~equal in Phosphorus ~21mg
~equal in Sodium ~1mg

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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +485%
Contains more Vitamin B5Vitamin B5 +82.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +132.4%
Contains more Vitamin B1Vitamin B1 +330%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B6Vitamin B6 +150%
Contains more CholineCholine +64.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.636mg
~equal in Vitamin B12 ~µg
~equal in Folate ~24µg

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
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more ProteinProtein +63.5%
Contains more FatsFats +226.7%
Contains more CarbsCarbs +25.1%
Contains more OtherOther +11.1%
~equal in Water ~86.58g

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
65% 17% 18%
Starch: 0 g
Sucrose: 5.96 g
Glucose: 1.59 g
Fructose: 1.64 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +45.3%
Contains more FructoseFructose +46.3%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +8414.3%
~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 Clementine
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blackberry Clementine DV% diff.
Vitamin C 21mg 48.8mg 31%
Manganese 0.646mg 0.023mg 27%
Vitamin K 19.8µg 0µg 17%
Fiber 5.3g 1.7g 14%
Copper 0.165mg 0.043mg 14%
Vitamin E 1.17mg 0.2mg 6%
Iron 0.62mg 0.14mg 6%
Vitamin B1 0.02mg 0.086mg 6%
Zinc 0.53mg 0.06mg 4%
Vitamin B6 0.03mg 0.075mg 3%
Vitamin B5 0.276mg 0.151mg 3%
Polyunsaturated fat 0.28g 2%
Magnesium 20mg 10mg 2%
Fructose 2.4g 1.64g 1%
Choline 8.5mg 14mg 1%
Selenium 0.4µg 0.1µg 1%
Vitamin A 11µg 1%
Carbs 9.61g 12.02g 1%
Protein 1.39g 0.85g 1%
Fats 0.49g 0.15g 1%
Calories 43kcal 47kcal 0%
Net carbs 4.31g 10.32g N/A
Calcium 29mg 30mg 0%
Potassium 162mg 177mg 0%
Sugar 4.88g 9.18g N/A
Phosphorus 22mg 21mg 0%
Sodium 1mg 1mg 0%
Vitamin B2 0.026mg 0.03mg 0%
Vitamin B3 0.646mg 0.636mg 0%
Folate 25µg 24µg 0%
Saturated fat 0.014g 0%
Monounsaturated fat 0.047g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Clementine
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%
Clementine
Minerals Daily Need Coverage Score
23%
Blackberry
7%
Clementine

Comparison summary

Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Clementine
Clementine is lower in Saturated fat (difference - 0.014g)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $0.3)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 4.3g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.