Blackberry vs. Kiwi — In-Depth Nutrition Comparison
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Significant differences between blackberries and kiwi
- Blackberries have more manganese and fiber; however, kiwi is richer in vitamin C and vitamin K.
- Kiwi covers your daily vitamin C needs 80% more than blackberries.
- Kiwi has 7 times less manganese than blackberries. Blackberries have 0.646mg of manganese, while kiwi has 0.098mg.
- Blackberries contain less sugar.
- Kiwi has a higher glycemic index. The glycemic index of kiwi is 58, while the glycemic index of blackberries is 25.
Specific food types used in this comparison are Blackberries, raw and Kiwifruit, green, raw.
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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.
| Contains more MagnesiumMagnesium | +17.6% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +26.9% |
| Contains more ZincZinc | +278.6% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +559.2% |
| Contains more SeleniumSelenium | +100% |
| Contains more CalciumCalcium | +17.2% |
| Contains more PotassiumPotassium | +92.6% |
| Contains more PhosphorusPhosphorus | +54.5% |
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.
| Contains more Vitamin AVitamin A | +175% |
| Contains more Vitamin B3Vitamin B3 | +89.4% |
| Contains more Vitamin B5Vitamin B5 | +50.8% |
| Contains more Vitamin CVitamin C | +341.4% |
| Contains more Vitamin EVitamin E | +24.8% |
| Contains more Vitamin B1Vitamin B1 | +35% |
| Contains more Vitamin B6Vitamin B6 | +110% |
| Contains more Vitamin KVitamin K | +103.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
| Contains more ProteinProtein | +21.9% |
| Contains more CarbsCarbs | +52.5% |
| Contains more OtherOther | +69.4% |
~equal in
Fats
~0.52g
~equal in
Water
~83.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
| Contains less Sat. FatSaturated fat | -51.7% |
~equal in
Monounsaturated fat
~0.047g
~equal in
Polyunsaturated fat
~0.287g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
2.31 g
Fructose:
2.4 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0.03 g
Starch:
0 g
Sucrose:
0.15 g
Glucose:
4.11 g
Fructose:
4.35 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0.17 g
| Contains more SucroseSucrose | +114.3% |
| Contains more GlucoseGlucose | +77.9% |
| Contains more FructoseFructose | +81.3% |
| Contains more MaltoseMaltose | +171.4% |
| Contains more GalactoseGalactose | +466.7% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 21mg | 92.7mg | 80% |
| Manganese | 0.646mg | 0.098mg | 24% |
| Vitamin K | 19.8µg | 40.3µg | 17% |
| Fiber | 5.3g | 3g | 9% |
| Potassium | 162mg | 312mg | 4% |
| Iron | 0.62mg | 0.31mg | 4% |
| Copper | 0.165mg | 0.13mg | 4% |
| Zinc | 0.53mg | 0.14mg | 4% |
| Vitamin B6 | 0.03mg | 0.063mg | 3% |
| Fructose | 2.4g | 4.35g | 2% |
| Vitamin E | 1.17mg | 1.46mg | 2% |
| Carbs | 9.61g | 14.66g | 2% |
| Vitamin B5 | 0.276mg | 0.183mg | 2% |
| Vitamin B3 | 0.646mg | 0.341mg | 2% |
| Phosphorus | 22mg | 34mg | 2% |
| Protein | 1.39g | 1.14g | 1% |
| Calories | 43kcal | 61kcal | 1% |
| Vitamin A | 11µg | 4µg | 1% |
| Calcium | 29mg | 34mg | 1% |
| Magnesium | 20mg | 17mg | 1% |
| Vitamin B1 | 0.02mg | 0.027mg | 1% |
| Fats | 0.49g | 0.52g | 0% |
| Net carbs | 4.31g | 11.66g | N/A |
| Sugar | 4.88g | 8.99g | N/A |
| Sodium | 1mg | 3mg | 0% |
| Selenium | 0.4µg | 0.2µg | 0% |
| Vitamin B2 | 0.026mg | 0.025mg | 0% |
| Folate | 25µg | 25µg | 0% |
| Choline | 8.5mg | 7.8mg | 0% |
| Saturated fat | 0.014g | 0.029g | 0% |
| Monounsaturated fat | 0.047g | 0.047g | 0% |
| Polyunsaturated fat | 0.28g | 0.287g | 0% |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.061mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.057mg | 0% | |
| Histidine | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
39%
Minerals Daily Need Coverage Score
23%
14%
Comparison summary
Which food is lower in Sugar?
Blackberry is lower in Sugar (difference - 4.11g)
Which food contains less Sodium?
Blackberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Blackberry is lower in Saturated fat (difference - 0.015g)
Which food is lower in glycemic index?
Blackberry is lower in glycemic index (difference - 33)
Which food is cheaper?
Blackberry is cheaper (difference - $0.2)
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.