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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
:
1
Grape
Contains more Iron +113.8%
Contains more Calcium +107.1%
Contains more Magnesium +300%
Contains more Copper +312.5%
Contains more Zinc +1225%
Contains more Phosphorus +120%
Contains less Sodium -50%
Contains more Potassium +17.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 17% 4% 14% 2% 5% 1%
Contains more Iron +113.8%
Contains more Calcium +107.1%
Contains more Magnesium +300%
Contains more Copper +312.5%
Contains more Zinc +1225%
Contains more Phosphorus +120%
Contains less Sodium -50%
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 C +425%
Contains more Vitamin A +114%
Contains more Vitamin E +515.8%
Contains more Vitamin B3 +115.3%
Contains more Vitamin B5 +1050%
Contains more Vitamin K +35.6%
Contains more Folate +525%
Contains more Vitamin B1 +360%
Contains more Vitamin B2 +119.2%
Contains more Vitamin B6 +266.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 13% 24% 0% 5% 6% 13% 17% 7% 0% 50% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 6% 4% 0% 24% 14% 6% 2% 26% 0% 37% 3%
Contains more Vitamin C +425%
Contains more Vitamin A +114%
Contains more Vitamin E +515.8%
Contains more Vitamin B3 +115.3%
Contains more Vitamin B5 +1050%
Contains more Vitamin K +35.6%
Contains more Folate +525%
Contains more Vitamin B1 +360%
Contains more Vitamin B2 +119.2%
Contains more Vitamin B6 +266.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
8%
Blackberry
4%
Grape
Carbohydrates
10%
Blackberry
17%
Grape
Fats
2%
Blackberry
2%
Grape

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Blackberry Grape
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Blackberry
Blackberry contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Blackberry Grape Opinion
Calories 43 67 Grape
Protein 1.39 0.63 Blackberry
Fats 0.49 0.35 Blackberry
Vitamin C 21 4 Blackberry
Carbs 9.61 17.15 Grape
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.29 Blackberry
Calcium 29 14 Blackberry
Potassium 162 191 Grape
Magnesium 20 5 Blackberry
Sugars 4.88 16.25 Blackberry
Fiber 5.3 0.9 Blackberry
Copper 0.165 0.04 Blackberry
Zinc 0.53 0.04 Blackberry
Starch 0 Blackberry
Phosphorus 22 10 Blackberry
Sodium 1 2 Blackberry
Vitamin A 214 100 Blackberry
Vitamin E 1.17 0.19 Blackberry
Vitamin D 0 0
Vitamin B1 0.02 0.092 Grape
Vitamin B2 0.026 0.057 Grape
Vitamin B3 0.646 0.3 Blackberry
Vitamin B5 0.276 0.024 Blackberry
Vitamin B6 0.03 0.11 Grape
Vitamin B12 0 0
Vitamin K 19.8 14.6 Blackberry
Folate 25 4 Blackberry
Trans Fat 0 0
Saturated Fat 0.014 0.114 Blackberry
Monounsaturated Fat 0.047 0.014 Blackberry
Polyunsaturated fat 0.28 0.102 Blackberry
Tryptophan 0.003 Grape
Threonine 0.017 Grape
Isoleucine 0.005 Grape
Leucine 0.013 Grape
Lysine 0.014 Grape
Methionine 0.021 Grape
Phenylalanine 0.013 Grape
Valine 0.017 Grape
Histidine 0.023 Grape
Fructose 2.4 Blackberry

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 of 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.