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Blackberry vs. Cocoa bean — In-Depth Nutrition Comparison

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How are blackberries and cocoa bean different?

  • Cocoa bean is higher than blackberries in copper, iron, manganese, magnesium, phosphorus, fiber, potassium, zinc, and vitamin B2.
  • Cocoa bean covers your daily need for copper, 382% more than blackberries.
  • Blackberries are lower in saturated fat.

Blackberries, raw and Cocoa, dry powder, unsweetened, processed with alkali types were used in this article.

Infographic

Blackberry vs Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains less SodiumSodium -94.7%
Contains more MagnesiumMagnesium +2280%
Contains more CalciumCalcium +282.8%
Contains more PotassiumPotassium +1448.8%
Contains more IronIron +2403.2%
Contains more CopperCopper +2086.1%
Contains more ZincZinc +1101.9%
Contains more PhosphorusPhosphorus +3209.1%
Contains more ManganeseManganese +478.5%
Contains more SeleniumSelenium +3200%

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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1070%
Contains more Vitamin KVitamin K +725%
Contains more Vitamin B1Vitamin B1 +450%
Contains more Vitamin B2Vitamin B2 +1669.2%
Contains more Vitamin B3Vitamin B3 +271.5%
Contains more Vitamin B6Vitamin B6 +293.3%
Contains more FolateFolate +28%
Contains more CholineCholine +34.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.254mg
~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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +3164.8%
Contains more ProteinProtein +1202.2%
Contains more FatsFats +2573.5%
Contains more CarbsCarbs +506.7%
Contains more OtherOther +2066.7%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +9240.4%
Contains more Poly. FatPolyunsaturated fat +50%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry Cocoa bean
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blackberry Cocoa bean DV% diff.
Copper 0.165mg 3.607mg 382%
Iron 0.62mg 15.52mg 186%
Manganese 0.646mg 3.737mg 134%
Magnesium 20mg 476mg 109%
Phosphorus 22mg 728mg 101%
Fiber 5.3g 29.8g 98%
Potassium 162mg 2509mg 69%
Zinc 0.53mg 6.37mg 53%
Saturated fat 0.014g 7.76g 35%
Vitamin B2 0.026mg 0.46mg 33%
Protein 1.39g 18.1g 33%
Vitamin C 21mg 0mg 23%
Selenium 0.4µg 13.2µg 23%
Caffeine 0mg 78mg 20%
Fats 0.49g 13.1g 19%
Carbs 9.61g 58.3g 16%
Vitamin K 19.8µg 2.4µg 15%
Monounsaturated fat 0.047g 4.39g 11%
Vitamin B3 0.646mg 2.4mg 11%
Calories 43kcal 220kcal 9%
Vitamin B1 0.02mg 0.11mg 8%
Calcium 29mg 111mg 8%
Vitamin B6 0.03mg 0.118mg 7%
Vitamin E 1.17mg 0.1mg 7%
Fructose 2.4g 3%
Folate 25µg 32µg 2%
Choline 8.5mg 11.4mg 1%
Sodium 1mg 19mg 1%
Vitamin A 11µg 0µg 1%
Polyunsaturated fat 0.28g 0.42g 1%
Net carbs 4.31g 28.5g N/A
Sugar 4.88g 1.76g N/A
Vitamin B5 0.276mg 0.254mg 0%
Tryptophan 0.271mg 0%
Threonine 0.716mg 0%
Isoleucine 0.701mg 0%
Leucine 1.097mg 0%
Lysine 0.907mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.869mg 0%
Valine 1.086mg 0%
Histidine 0.312mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Cocoa bean
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%
Cocoa bean
Minerals Daily Need Coverage Score
23%
Blackberry
343%
Cocoa bean

Comparison summary

Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 7.746g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $2.3)
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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.