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Blackberry vs. Crackers — In-Depth Nutrition Comparison

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Differences between blackberries and crackers

  • Blackberries have more vitamin C, while crackers have more iron, vitamin K, vitamin B2, vitamin B1, phosphorus, vitamin B3, and folate.
  • Crackers' daily need coverage for iron is 43% higher.
  • The amount of saturated fat in blackberries is lower.
  • Blackberries have a lower glycemic index. The glycemic index of blackberries is 25, while the glycemic index of crackers is 63.

The food types used in this comparison are Blackberries, raw and Crackers, standard snack-type, regular.

Infographic

Blackberry vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more PotassiumPotassium +37.3%
Contains more CopperCopper +58.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +31.6%
Contains more CalciumCalcium +313.8%
Contains more IronIron +550%
Contains more PhosphorusPhosphorus +1027.3%
Contains more SeleniumSelenium +1575%
~equal in Magnesium ~18mg
~equal in Zinc ~0.49mg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +159%
Contains more Vitamin B1Vitamin B1 +1980%
Contains more Vitamin B2Vitamin B2 +1653.8%
Contains more Vitamin B3Vitamin B3 +573.7%
Contains more Vitamin B5Vitamin B5 +51.1%
Contains more Vitamin B6Vitamin B6 +110%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +268%
Contains more CholineCholine +12.9%
~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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2707.3%
Contains more ProteinProtein +377.7%
Contains more FatsFats +5293.9%
Contains more CarbsCarbs +537.9%
Contains more OtherOther +591.7%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +13842.6%
Contains more Poly. FatPolyunsaturated fat +4591.8%

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
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more GlucoseGlucose +391.5%
Contains more FructoseFructose +727.6%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +9828.6%
Contains more MaltoseMaltose +585.7%
~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 Crackers
Rich in vitamins 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 minerals Equal

All nutrients comparison - raw data values

Nutrient Blackberry Crackers DV% diff.
Polyunsaturated fat 0.28g 13.137g 86%
Iron 0.62mg 4.03mg 43%
Vitamin K 19.8µg 69.3µg 41%
Fats 0.49g 26.43g 40%
Vitamin B2 0.026mg 0.456mg 33%
Vitamin B1 0.02mg 0.416mg 33%
Phosphorus 22mg 248mg 32%
Sodium 1mg 726mg 32%
Saturated fat 0.014g 5.562g 25%
Calories 43kcal 510kcal 23%
Vitamin B3 0.646mg 4.352mg 23%
Vitamin C 21mg 0mg 23%
Starch 0g 49.69g 20%
Folate 25µg 92µg 17%
Carbs 9.61g 61.3g 17%
Monounsaturated fat 0.047g 6.553g 16%
Vitamin E 1.17mg 3.03mg 12%
Fiber 5.3g 2.3g 12%
Selenium 0.4µg 6.7µg 11%
Protein 1.39g 6.64g 11%
Calcium 29mg 120mg 9%
Manganese 0.646mg 0.491mg 7%
Copper 0.165mg 0.104mg 7%
Fructose 2.4g 0.29g 3%
Vitamin B5 0.276mg 0.417mg 3%
Vitamin B6 0.03mg 0.063mg 3%
Vitamin A 11µg 0µg 1%
Potassium 162mg 118mg 1%
Net carbs 4.31g 59g N/A
Magnesium 20mg 18mg 0%
Sugar 4.88g 8.18g N/A
Zinc 0.53mg 0.49mg 0%
Trans fat 0g 1.076g N/A
Choline 8.5mg 9.6mg 0%
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
23%
Blackberry
56%
Crackers

Comparison summary

Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 725mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 5.548g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 38)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.