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Blackberry vs Grape - In-Depth Nutrition Comparison

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Summary of differences between Blackberry and Grape

  • Blackberry has more Vitamin C, Fiber, Copper, Vitamin E , Folate, and Vitamin B5, while Grape has more Vitamin B6, and Vitamin B1.
  • Blackberry covers your daily need of Vitamin C 19% more than Grape.
  • Blackberry contains 13 times more Zinc than Grape. While Blackberry contains 0.53mg of Zinc, Grape contains only 0.04mg.

These are the specific foods used in this comparison Blackberries, raw and Grapes, american type (slip skin), raw.

Infographic

Blackberry vs Grape 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +107.1%
Contains more Iron +113.8%
Contains more Magnesium +300%
Contains more Phosphorus +120%
Contains less Sodium -50%
Contains more Zinc +1225%
Contains more Copper +312.5%
Contains more Potassium +17.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 4% 5% 17% 1% 2% 14%
Contains more Calcium +107.1%
Contains more Iron +113.8%
Contains more Magnesium +300%
Contains more Phosphorus +120%
Contains less Sodium -50%
Contains more Zinc +1225%
Contains more Copper +312.5%
Contains more Potassium +17.9%

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
:
3
Grape
Contains more Vitamin A +114%
Contains more Vitamin E +515.8%
Contains more Vitamin C +425%
Contains more Vitamin B3 +115.3%
Contains more Vitamin B5 +1050%
Contains more Folate +525%
Contains more Vitamin K +35.6%
Contains more Vitamin B1 +360%
Contains more Vitamin B2 +119.2%
Contains more Vitamin B6 +266.7%
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 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin A +114%
Contains more Vitamin E +515.8%
Contains more Vitamin C +425%
Contains more Vitamin B3 +115.3%
Contains more Vitamin B5 +1050%
Contains more Folate +525%
Contains more Vitamin K +35.6%
Contains more Vitamin B1 +360%
Contains more Vitamin B2 +119.2%
Contains more Vitamin B6 +266.7%

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 Grape
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index 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 Grape Opinion
Net carbs 4.31g 16.25g Grape
Protein 1.39g 0.63g Blackberry
Fats 0.49g 0.35g Blackberry
Carbs 9.61g 17.15g Grape
Calories 43kcal 67kcal Grape
Starch 0g g Blackberry
Fructose 2.4g g Blackberry
Sugar 4.88g 16.25g Blackberry
Fiber 5.3g 0.9g Blackberry
Calcium 29mg 14mg Blackberry
Iron 0.62mg 0.29mg Blackberry
Magnesium 20mg 5mg Blackberry
Phosphorus 22mg 10mg Blackberry
Potassium 162mg 191mg Grape
Sodium 1mg 2mg Blackberry
Zinc 0.53mg 0.04mg Blackberry
Copper 0.165mg 0.04mg Blackberry
Vitamin A 214IU 100IU Blackberry
Vitamin E 1.17mg 0.19mg Blackberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21mg 4mg Blackberry
Vitamin B1 0.02mg 0.092mg Grape
Vitamin B2 0.026mg 0.057mg Grape
Vitamin B3 0.646mg 0.3mg Blackberry
Vitamin B5 0.276mg 0.024mg Blackberry
Vitamin B6 0.03mg 0.11mg Grape
Folate 25µg 4µg Blackberry
Vitamin B12 0µg 0µg
Vitamin K 19.8µg 14.6µg Blackberry
Tryptophan mg 0.003mg Grape
Threonine mg 0.017mg Grape
Isoleucine mg 0.005mg Grape
Leucine mg 0.013mg Grape
Lysine mg 0.014mg Grape
Methionine mg 0.021mg Grape
Phenylalanine mg 0.013mg Grape
Valine mg 0.017mg Grape
Histidine mg 0.023mg Grape
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g 0.114g Blackberry
Monounsaturated Fat 0.047g 0.014g Blackberry
Polyunsaturated fat 0.28g 0.102g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Grape
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
11
Grape
Mineral Summary Score
17
Blackberry
7
Grape

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
4%
Grape
Carbohydrates
10%
Blackberry
17%
Grape
Fats
2%
Blackberry
2%
Grape

Comparison summary

Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 11.37g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.1g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 24)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.2)
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.