Blackberry vs. Cranberries — In-Depth Nutrition Comparison
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Significant differences between blackberries and cranberries
- The amount of manganese, vitamin K, copper, vitamin C, fiber, and folate in blackberries is higher than in cranberries.
- Blackberries cover your daily manganese needs 16% more than cranberries.
- Cranberries have 25 times less folate than blackberries. Blackberries have 25µg of folate, while cranberries have 1µg.
- Cranberries have a higher glycemic index. The glycemic index of cranberries is 45, while the glycemic index of blackberries is 25.
Specific food types used in this comparison are Blackberries, raw and Cranberries, raw.
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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.
| Contains more MagnesiumMagnesium | +233.3% |
| Contains more CalciumCalcium | +262.5% |
| Contains more PotassiumPotassium | +102.5% |
| Contains more IronIron | +169.6% |
| Contains more CopperCopper | +194.6% |
| Contains more ZincZinc | +488.9% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +141.9% |
| Contains more SeleniumSelenium | +300% |
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.
| Contains more Vitamin CVitamin C | +50% |
| Contains more Vitamin AVitamin A | +266.7% |
| Contains more Vitamin B1Vitamin B1 | +66.7% |
| Contains more Vitamin B2Vitamin B2 | +30% |
| Contains more Vitamin B3Vitamin B3 | +539.6% |
| Contains more Vitamin KVitamin K | +296% |
| Contains more FolateFolate | +2400% |
| Contains more CholineCholine | +54.5% |
| Contains more Vitamin EVitamin E | +12.8% |
| Contains more Vitamin B6Vitamin B6 | +90% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| Contains more ProteinProtein | +202.2% |
| Contains more FatsFats | +276.9% |
| Contains more OtherOther | +200% |
| Contains more CarbsCarbs | +24.6% |
~equal in
Water
~87.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
Saturated fat:
Sat. Fat
0.008 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
| Contains more Mono. FatMonounsaturated fat | +161.1% |
| Contains more Poly. FatPolyunsaturated fat | +409.1% |
| Contains less Sat. FatSaturated fat | -42.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.16 g
Glucose:
3.44 g
Fructose:
0.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more FructoseFructose | +258.2% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +128.6% |
| Contains more GlucoseGlucose | +48.9% |
~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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.646mg | 0.267mg | 16% |
| Copper | 0.165mg | 0.056mg | 12% |
| Vitamin K | 19.8µg | 5µg | 12% |
| Vitamin C | 21mg | 14mg | 8% |
| Fiber | 5.3g | 3.6g | 7% |
| Folate | 25µg | 1µg | 6% |
| Iron | 0.62mg | 0.23mg | 5% |
| Zinc | 0.53mg | 0.09mg | 4% |
| Vitamin B3 | 0.646mg | 0.101mg | 3% |
| Magnesium | 20mg | 6mg | 3% |
| Vitamin B6 | 0.03mg | 0.057mg | 2% |
| Phosphorus | 22mg | 11mg | 2% |
| Fructose | 2.4g | 0.67g | 2% |
| Potassium | 162mg | 80mg | 2% |
| Calcium | 29mg | 8mg | 2% |
| Polyunsaturated fat | 0.28g | 0.055g | 2% |
| Protein | 1.39g | 0.46g | 2% |
| Choline | 8.5mg | 5.5mg | 1% |
| Vitamin B1 | 0.02mg | 0.012mg | 1% |
| Selenium | 0.4µg | 0.1µg | 1% |
| Carbs | 9.61g | 11.97g | 1% |
| Vitamin E | 1.17mg | 1.32mg | 1% |
| Fats | 0.49g | 0.13g | 1% |
| Vitamin A | 11µg | 3µg | 1% |
| Calories | 43kcal | 46kcal | 0% |
| Net carbs | 4.31g | 8.37g | N/A |
| Sugar | 4.88g | 4.27g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Vitamin B2 | 0.026mg | 0.02mg | 0% |
| Vitamin B5 | 0.276mg | 0.295mg | 0% |
| Saturated fat | 0.014g | 0.008g | 0% |
| Monounsaturated fat | 0.047g | 0.018g | 0% |
| Tryptophan | 0.003mg | 0% | |
| Threonine | 0.028mg | 0% | |
| Isoleucine | 0.033mg | 0% | |
| Leucine | 0.053mg | 0% | |
| Lysine | 0.039mg | 0% | |
| Methionine | 0.003mg | 0% | |
| Phenylalanine | 0.036mg | 0% | |
| Valine | 0.045mg | 0% | |
| Histidine | 0.018mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
23%
8%
Comparison summary
Which food is lower in Sugar?
Cranberries is lower in Sugar (difference - 0.61g)
Which food is lower in Saturated fat?
Cranberries is lower in Saturated fat (difference - 0.006g)
Which food is cheaper?
Cranberries is cheaper (difference - $0.3)
Which food contains less Sodium?
Blackberry contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Blackberry is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Blackberry is relatively richer in minerals
Which food is richer in vitamins?
Blackberry is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)