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Blackberry vs. Espresso — In-Depth Nutrition Comparison

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Important differences between blackberries and espresso

  • Blackberries have more manganese, vitamin C, fiber, vitamin K, copper, vitamin E, and iron; however, espresso is richer in vitamin B3, magnesium, and vitamin B2.
  • Espresso's daily need coverage for vitamin B3 is 29% more.
  • Blackberries have a higher glycemic index. The glycemic index of blackberries is 25, while the glycemic index of espresso is 0.

The food varieties used in the comparison are Blackberries, raw and Beverages, coffee, brewed, espresso, restaurant-prepared.

Infographic

Blackberry vs Espresso 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 57% 0.6% 10% 4.9% 17% 1.4% 3% 1.8% 6.5% 0%
Contains more CalciumCalcium +1350%
Contains more PotassiumPotassium +40.9%
Contains more IronIron +376.9%
Contains more CopperCopper +230%
Contains more ZincZinc +960%
Contains more PhosphorusPhosphorus +214.3%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +1192%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +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.
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 0.67% 0% 0.2% 0% 0.25% 41% 98% 1.7% 0.46% 0% 0.25% 0.75% 1.4%
Contains more Vitamin CVitamin C +10400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11600%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B5Vitamin B5 +885.7%
Contains more Vitamin B6Vitamin B6 +1400%
Contains more Vitamin KVitamin K +19700%
Contains more FolateFolate +2400%
Contains more CholineCholine +226.9%
Contains more Vitamin B2Vitamin B2 +580.8%
Contains more Vitamin B3Vitamin B3 +706%
~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
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 g
Contains more ProteinProtein +1058.3%
Contains more FatsFats +172.2%
Contains more CarbsCarbs +475.4%
Contains more OtherOther +56.5%
Contains more WaterWater +10.9%

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
50% 50%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +204.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry Espresso
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Blackberry Espresso DV% diff.
Caffeine 0mg 212mg 53%
Vitamin B3 0.646mg 5.207mg 29%
Manganese 0.646mg 0.05mg 26%
Vitamin C 21mg 0.2mg 23%
Fiber 5.3g 0g 21%
Vitamin K 19.8µg 0.1µg 16%
Magnesium 20mg 80mg 14%
Copper 0.165mg 0.05mg 13%
Vitamin B2 0.026mg 0.177mg 12%
Vitamin E 1.17mg 0.01mg 8%
Folate 25µg 1µg 6%
Iron 0.62mg 0.13mg 6%
Vitamin B5 0.276mg 0.028mg 5%
Zinc 0.53mg 0.05mg 4%
Carbs 9.61g 1.67g 3%
Calcium 29mg 2mg 3%
Fructose 2.4g 3%
Protein 1.39g 0.12g 3%
Vitamin B6 0.03mg 0.002mg 2%
Calories 43kcal 9kcal 2%
Vitamin B1 0.02mg 0.001mg 2%
Phosphorus 22mg 7mg 2%
Selenium 0.4µg 0µg 1%
Sodium 1mg 14mg 1%
Potassium 162mg 115mg 1%
Choline 8.5mg 2.6mg 1%
Polyunsaturated fat 0.28g 0.092g 1%
Vitamin A 11µg 0µg 1%
Fats 0.49g 0.18g 0%
Net carbs 4.31g 1.67g N/A
Sugar 4.88g 0g N/A
Saturated fat 0.014g 0.092g 0%
Monounsaturated fat 0.047g 0g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Espresso
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
11%
Espresso
Minerals Daily Need Coverage Score
23%
Blackberry
10%
Espresso

Comparison summary

Which food is lower in Sugar?
Espresso
Espresso is lower in Sugar (difference - 4.88g)
Which food is lower in glycemic index?
Espresso
Espresso is lower in glycemic index (difference - 25)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 0.078g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.7)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food is richer in vitamins?
Blackberry
Blackberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.