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Blackberry vs. Coconut — In-Depth Nutrition Comparison

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What are the main differences between blackberries and coconut?

  • Blackberries are richer in vitamin C, vitamin K, and vitamin E, yet coconut is richer in manganese, copper, iron, selenium, fiber, and phosphorus.
  • Coconut's daily need coverage for saturated fat is 148% higher.
  • Blackberries have 99 times more vitamin K than coconut. Blackberries have 19.8µg of vitamin K, while coconut has 0.2µg.
  • Blackberries contain less saturated fat.
  • Blackberries have a lower glycemic index than coconut.

We used Blackberries, raw and Nuts, coconut meat, raw types in this comparison.

Infographic

Blackberry vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +107.1%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +119.8%
Contains more IronIron +291.9%
Contains more CopperCopper +163.6%
Contains more ZincZinc +107.5%
Contains more PhosphorusPhosphorus +413.6%
Contains more ManganeseManganese +132.2%
Contains more SeleniumSelenium +2425%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +536.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +387.5%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin KVitamin K +9800%
Contains more Vitamin B1Vitamin B1 +230%
Contains more Vitamin B6Vitamin B6 +80%
Contains more CholineCholine +42.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.3mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~26µg

All nutrients comparison - raw data values

Nutrient Blackberry Coconut DV% diff.
Saturated fat 0.014g 29.698g 135%
Fats 0.49g 33.49g 51%
Manganese 0.646mg 1.5mg 37%
Copper 0.165mg 0.435mg 30%
Iron 0.62mg 2.43mg 23%
Vitamin C 21mg 3.3mg 20%
Selenium 0.4µg 10.1µg 18%
Calories 43kcal 354kcal 16%
Vitamin K 19.8µg 0.2µg 16%
Fiber 5.3g 9g 15%
Phosphorus 22mg 113mg 13%
Vitamin E 1.17mg 0.24mg 6%
Potassium 162mg 356mg 6%
Zinc 0.53mg 1.1mg 5%
Protein 1.39g 3.33g 4%
Vitamin B1 0.02mg 0.066mg 4%
Fructose 2.4g 3%
Magnesium 20mg 32mg 3%
Monounsaturated fat 0.047g 1.425g 3%
Carbs 9.61g 15.23g 2%
Calcium 29mg 14mg 2%
Vitamin B6 0.03mg 0.054mg 2%
Polyunsaturated fat 0.28g 0.366g 1%
Sodium 1mg 20mg 1%
Choline 8.5mg 12.1mg 1%
Vitamin A 11µg 0µg 1%
Vitamin B3 0.646mg 0.54mg 1%
Net carbs 4.31g 6.23g N/A
Sugar 4.88g 6.23g N/A
Vitamin B2 0.026mg 0.02mg 0%
Vitamin B5 0.276mg 0.3mg 0%
Folate 25µg 26µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more WaterWater +87.6%
Contains more ProteinProtein +139.6%
Contains more FatsFats +6734.7%
Contains more CarbsCarbs +58.5%
Contains more OtherOther +166.7%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +2931.9%
Contains more Poly. FatPolyunsaturated fat +30.7%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.