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Blackberry vs. Crouton — In-Depth Nutrition Comparison

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The main differences between blackberries and crouton

  • Blackberries have more vitamin C; however, crouton has more selenium, vitamin B1, iron, vitamin B3, folate, vitamin B2, and phosphorus.
  • Daily need coverage for selenium for crouton is 67% higher.
  • Blackberries are lower in saturated fat.
  • Crouton has a higher glycemic index than blackberries.

Food types used in this article are Blackberries, raw and Croutons, plain.

Infographic

Blackberry vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more PotassiumPotassium +30.6%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +29.2%
Contains more MagnesiumMagnesium +55%
Contains more CalciumCalcium +162.1%
Contains more IronIron +558.1%
Contains more ZincZinc +67.9%
Contains more PhosphorusPhosphorus +422.7%
Contains more SeleniumSelenium +9275%
~equal in Copper ~0.163mg

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3015%
Contains more Vitamin B2Vitamin B2 +946.2%
Contains more Vitamin B3Vitamin B3 +742%
Contains more Vitamin B5Vitamin B5 +55.4%
Contains more FolateFolate +428%
~equal in Vitamin D ~µg
~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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more WaterWater +1502.7%
Contains more ProteinProtein +756.1%
Contains more FatsFats +1246.9%
Contains more CarbsCarbs +664.8%
Contains more OtherOther +594.4%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +6408.5%
Contains more Poly. FatPolyunsaturated fat +354.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry Crouton
Rich in minerals 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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Blackberry Crouton DV% diff.
Selenium 0.4µg 37.5µg 67%
Vitamin B1 0.02mg 0.623mg 50%
Iron 0.62mg 4.08mg 43%
Sodium 1mg 698mg 30%
Vitamin B3 0.646mg 5.439mg 30%
Folate 25µg 132µg 27%
Vitamin C 21mg 0mg 23%
Carbs 9.61g 73.5g 21%
Protein 1.39g 11.9g 21%
Vitamin B2 0.026mg 0.272mg 19%
Calories 43kcal 407kcal 18%
Vitamin K 19.8µg 17%
Phosphorus 22mg 115mg 13%
Fats 0.49g 6.6g 9%
Monounsaturated fat 0.047g 3.059g 8%
Vitamin E 1.17mg 8%
Polyunsaturated fat 0.28g 1.273g 7%
Saturated fat 0.014g 1.51g 7%
Manganese 0.646mg 0.5mg 6%
Calcium 29mg 76mg 5%
Vitamin B5 0.276mg 0.429mg 3%
Fructose 2.4g 3%
Magnesium 20mg 31mg 3%
Zinc 0.53mg 0.89mg 3%
Choline 8.5mg 2%
Fiber 5.3g 5.1g 1%
Vitamin A 11µg 0µg 1%
Potassium 162mg 124mg 1%
Net carbs 4.31g 68.4g N/A
Sugar 4.88g N/A
Copper 0.165mg 0.163mg 0%
Vitamin B6 0.03mg 0.026mg 0%
Tryptophan 0.14mg 0%
Threonine 0.337mg 0%
Isoleucine 0.456mg 0%
Leucine 0.832mg 0%
Lysine 0.278mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.586mg 0%
Valine 0.514mg 0%
Histidine 0.255mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Crouton
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
35%
Crouton
Minerals Daily Need Coverage Score
23%
Blackberry
70%
Crouton

Comparison summary

Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 697mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 1.496g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 47)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.2)
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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.