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Blackberry vs Fruit salad - In-Depth Nutrition Comparison

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A recap on differences between Blackberry and Fruit salad

  • Fruit salad has less Manganese, Vitamin C, Fiber, Copper, and Folate.
  • Blackberry covers your daily Manganese needs 22% more than Fruit salad.
  • Fruit salad contains 8 times less Folate than Blackberry. Blackberry contains 25µg of Folate, while Fruit salad contains 3µg.

Food varieties used in this article are Blackberries, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Blackberry vs Fruit salad 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +163.6%
Contains more Iron +148%
Contains more Magnesium +150%
Contains more Phosphorus +57.1%
Contains more Potassium +39.7%
Contains less Sodium -80%
Contains more Zinc +278.6%
Contains more Copper +230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 6% 6% 11% 1% 4% 17%
Contains more Calcium +163.6%
Contains more Iron +148%
Contains more Magnesium +150%
Contains more Phosphorus +57.1%
Contains more Potassium +39.7%
Contains less Sodium -80%
Contains more Zinc +278.6%
Contains more Copper +230%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +536.4%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B3 +81.5%
Contains more Vitamin B5 +420.8%
Contains more Vitamin B6 +11.1%
Contains more Folate +733.3%
Contains more Vitamin A +180.4%
Equal in Vitamin B6 - 0.027
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin C +536.4%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B3 +81.5%
Contains more Vitamin B5 +420.8%
Contains more Vitamin B6 +11.1%
Contains more Folate +733.3%
Contains more Vitamin A +180.4%
Equal in Vitamin B6 - 0.027

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Blackberry Fruit salad
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Blackberry Fruit salad Opinion
Net carbs 4.31g 12.05g Fruit salad
Protein 1.39g 0.51g Blackberry
Fats 0.49g 0.03g Blackberry
Carbs 9.61g 13.05g Fruit salad
Calories 43kcal 50kcal Fruit salad
Starch 0g g Blackberry
Fructose 2.4g g Blackberry
Sugar 4.88g g Fruit salad
Fiber 5.3g 1g Blackberry
Calcium 29mg 11mg Blackberry
Iron 0.62mg 0.25mg Blackberry
Magnesium 20mg 8mg Blackberry
Phosphorus 22mg 14mg Blackberry
Potassium 162mg 116mg Blackberry
Sodium 1mg 5mg Blackberry
Zinc 0.53mg 0.14mg Blackberry
Copper 0.165mg 0.05mg Blackberry
Vitamin A 214IU 600IU Fruit salad
Vitamin E 1.17mg mg Blackberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21mg 3.3mg Blackberry
Vitamin B1 0.02mg 0.011mg Blackberry
Vitamin B2 0.026mg 0.014mg Blackberry
Vitamin B3 0.646mg 0.356mg Blackberry
Vitamin B5 0.276mg 0.053mg Blackberry
Vitamin B6 0.03mg 0.027mg Blackberry
Folate 25µg 3µg Blackberry
Vitamin B12 0µg 0µg
Vitamin K 19.8µg µg Blackberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g 0.004g Fruit salad
Monounsaturated Fat 0.047g 0.005g Blackberry
Polyunsaturated fat 0.28g 0.011g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Fruit salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Blackberry
6
Fruit salad
Mineral Summary Score
17
Blackberry
7
Fruit salad

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Blackberry
3%
Fruit salad
Carbohydrates
10%
Blackberry
13%
Fruit salad
Fats
2%
Blackberry
0%
Fruit salad

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 4.88g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.3)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 29)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
  2. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.