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  6. Blackberry vs. Coconut milk

Blackberry vs. Coconut milk — In-Depth Nutrition Comparison

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How are blackberries and coconut milk different?

  • Blackberries are higher in vitamin C, vitamin K, fiber, and vitamin E; however, coconut milk is richer in iron, manganese, copper, phosphorus, and selenium.
  • Daily need coverage for saturated fat for coconut milk is 106% higher.
  • Blackberries contain 198 times more vitamin K than coconut milk. While blackberries contain 19.8µg of vitamin K, coconut milk contains only 0.1µg.
  • Blackberries have less saturated fat.
  • Blackberries have a lower glycemic index (25) than coconut milk (97).

Blackberries, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water) are the varieties used in this article.

Infographic

Blackberry vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +81.3%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +85%
Contains more PotassiumPotassium +62.3%
Contains more IronIron +164.5%
Contains more CopperCopper +61.2%
Contains more ZincZinc +26.4%
Contains more PhosphorusPhosphorus +354.5%
Contains more ManganeseManganese +41.8%
Contains more SeleniumSelenium +1450%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +680%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +50.8%
Contains more Vitamin KVitamin K +19700%
Contains more FolateFolate +56.3%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B3Vitamin B3 +17.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.033mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.5mg

All nutrients comparison - raw data values

Nutrient Blackberry Coconut milk DV% diff.
Saturated fat 0.014g 21.14g 96%
Fats 0.49g 23.84g 36%
Vitamin C 21mg 2.8mg 20%
Vitamin K 19.8µg 0.1µg 16%
Iron 0.62mg 1.64mg 13%
Manganese 0.646mg 0.916mg 12%
Fiber 5.3g 2.2g 12%
Phosphorus 22mg 100mg 11%
Selenium 0.4µg 6.2µg 11%
Copper 0.165mg 0.266mg 11%
Calories 43kcal 230kcal 9%
Vitamin E 1.17mg 0.15mg 7%
Magnesium 20mg 37mg 4%
Fructose 2.4g 3%
Potassium 162mg 263mg 3%
Vitamin B5 0.276mg 0.183mg 2%
Monounsaturated fat 0.047g 1.014g 2%
Folate 25µg 16µg 2%
Protein 1.39g 2.29g 2%
Vitamin B2 0.026mg 0mg 2%
Zinc 0.53mg 0.67mg 1%
Sodium 1mg 15mg 1%
Carbs 9.61g 5.54g 1%
Vitamin B1 0.02mg 0.026mg 1%
Vitamin B3 0.646mg 0.76mg 1%
Calcium 29mg 16mg 1%
Vitamin A 11µg 0µg 1%
Net carbs 4.31g 3.34g N/A
Sugar 4.88g 3.34g N/A
Vitamin B6 0.03mg 0.033mg 0%
Choline 8.5mg 8.5mg 0%
Polyunsaturated fat 0.28g 0.261g 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 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% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more CarbsCarbs +73.5%
Contains more WaterWater +30.4%
Contains more ProteinProtein +64.7%
Contains more FatsFats +4765.3%
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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +2057.4%
~equal in Polyunsaturated fat ~0.261g

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.