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Blackberry vs. Endive — In-Depth Nutrition Comparison

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A recap on differences between blackberries and endive

  • Blackberries have more vitamin C, manganese, fiber, and copper; however, endive is higher in vitamin K, vitamin A, folate, and vitamin B5.
  • Endive covers your daily vitamin K needs 176% more than blackberries.
  • Endive contains 3 times less vitamin C than blackberries. Blackberries contain 21mg of vitamin C, while endive contains 6.5mg.
  • The glycemic index of endive is higher.

Food varieties used in this article are Blackberries, raw and Endive, raw.

Infographic

Blackberry vs Endive 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%
Endive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +33.3%
Contains more CopperCopper +66.7%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +53.8%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +79.3%
Contains more PotassiumPotassium +93.8%
Contains more IronIron +33.9%
Contains more ZincZinc +49.1%
Contains more PhosphorusPhosphorus +27.3%

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%
Endive
7
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin CVitamin C +223.1%
Contains more Vitamin EVitamin E +165.9%
Contains more Vitamin B3Vitamin B3 +61.5%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin AVitamin A +881.8%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +188.5%
Contains more Vitamin B5Vitamin B5 +226.1%
Contains more Vitamin KVitamin K +1066.7%
Contains more FolateFolate +468%
Contains more CholineCholine +97.6%
~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
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +11.2%
Contains more FatsFats +145%
Contains more CarbsCarbs +186.9%
Contains more OtherOther +291.7%
~equal in Water ~93.79g

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
Endive
0
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains less Sat. FatSaturated fat -70.8%
Contains more Mono. FatMonounsaturated fat +1075%
Contains more Poly. FatPolyunsaturated fat +221.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Endive DV% diff.
Vitamin K 19.8µg 231µg 176%
Folate 25µg 142µg 29%
Vitamin C 21mg 6.5mg 16%
Vitamin B5 0.276mg 0.9mg 12%
Vitamin A 11µg 108µg 11%
Manganese 0.646mg 0.42mg 10%
Fiber 5.3g 3.1g 9%
Copper 0.165mg 0.099mg 7%
Vitamin B1 0.02mg 0.08mg 5%
Vitamin E 1.17mg 0.44mg 5%
Vitamin B2 0.026mg 0.075mg 4%
Potassium 162mg 314mg 4%
Fructose 2.4g 3%
Iron 0.62mg 0.83mg 3%
Zinc 0.53mg 0.79mg 2%
Carbs 9.61g 3.35g 2%
Vitamin B3 0.646mg 0.4mg 2%
Choline 8.5mg 16.8mg 2%
Calcium 29mg 52mg 2%
Vitamin B6 0.03mg 0.02mg 1%
Polyunsaturated fat 0.28g 0.087g 1%
Phosphorus 22mg 28mg 1%
Calories 43kcal 17kcal 1%
Sodium 1mg 22mg 1%
Magnesium 20mg 15mg 1%
Protein 1.39g 1.25g 0%
Fats 0.49g 0.2g 0%
Net carbs 4.31g 0.25g N/A
Sugar 4.88g 0.25g N/A
Selenium 0.4µg 0.2µg 0%
Saturated fat 0.014g 0.048g 0%
Monounsaturated fat 0.047g 0.004g 0%
Tryptophan 0.005mg 0%
Threonine 0.05mg 0%
Isoleucine 0.072mg 0%
Leucine 0.098mg 0%
Lysine 0.063mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.053mg 0%
Valine 0.063mg 0%
Histidine 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Endive
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
66%
Endive
Minerals Daily Need Coverage Score
23%
Blackberry
21%
Endive

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 4.63g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 0.034g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 20)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.1)
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.
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.