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Blackberry vs Kiwifruit - In-Depth Nutrition Comparison

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Significant differences between Blackberry and Kiwifruit

  • Blackberry has more Manganese and Fiber, however Kiwifruit is richer in Vitamin C and Vitamin K.
  • Kiwifruit covers your daily Vitamin C needs 80% more than Blackberry.
  • Kiwifruit has 7 times less Manganese than Blackberry. Blackberry has 0.646mg of Manganese, while Kiwifruit has 0.098mg.
  • Blackberry contains less Sugars.

Specific food types used in this comparison are Blackberries, raw and Kiwifruit, green, raw.

Infographic

Blackberry vs Kiwifruit 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 Iron +100%
Contains more Magnesium +17.6%
Contains more Copper +26.9%
Contains more Zinc +278.6%
Contains less Sodium -66.7%
Contains more Calcium +17.2%
Contains more Potassium +92.6%
Contains more Phosphorus +54.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Contains more Iron +100%
Contains more Magnesium +17.6%
Contains more Copper +26.9%
Contains more Zinc +278.6%
Contains less Sodium -66.7%
Contains more Calcium +17.2%
Contains more Potassium +92.6%
Contains more Phosphorus +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +146%
Contains more Vitamin B3 +89.4%
Contains more Vitamin B5 +50.8%
Contains more Vitamin C +341.4%
Contains more Vitamin E +24.8%
Contains more Vitamin B1 +35%
Contains more Vitamin B6 +110%
Contains more Vitamin K +103.5%
Equal in Vitamin B2 - 0.025
Equal in Folate - 25
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 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Contains more Vitamin A +146%
Contains more Vitamin B3 +89.4%
Contains more Vitamin B5 +50.8%
Contains more Vitamin C +341.4%
Contains more Vitamin E +24.8%
Contains more Vitamin B1 +35%
Contains more Vitamin B6 +110%
Contains more Vitamin K +103.5%
Equal in Vitamin B2 - 0.025
Equal in Folate - 25

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
42
Kiwifruit
Mineral Summary Score
17
Blackberry
15
Kiwifruit

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
7%
Kiwifruit
Carbohydrates
10%
Blackberry
15%
Kiwifruit
Fats
2%
Blackberry
2%
Kiwifruit

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 Kiwifruit
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Blackberry Kiwifruit
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 - 4.11g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 33)
Which food is cheaper?
Blackberry
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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Kiwifruit Opinion
Calories 43 61 Kiwifruit
Protein 1.39 1.14 Blackberry
Fats 0.49 0.52 Kiwifruit
Vitamin C 21 92.7 Kiwifruit
Carbs 9.61 14.66 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.31 Blackberry
Calcium 29 34 Kiwifruit
Potassium 162 312 Kiwifruit
Magnesium 20 17 Blackberry
Sugars 4.88 8.99 Blackberry
Fiber 5.3 3 Blackberry
Copper 0.165 0.13 Blackberry
Zinc 0.53 0.14 Blackberry
Starch 0 0
Phosphorus 22 34 Kiwifruit
Sodium 1 3 Blackberry
Vitamin A 214 87 Blackberry
Vitamin E 1.17 1.46 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.02 0.027 Kiwifruit
Vitamin B2 0.026 0.025 Blackberry
Vitamin B3 0.646 0.341 Blackberry
Vitamin B5 0.276 0.183 Blackberry
Vitamin B6 0.03 0.063 Kiwifruit
Vitamin B12 0 0
Vitamin K 19.8 40.3 Kiwifruit
Folate 25 25
Trans Fat 0 0
Saturated Fat 0.014 0.029 Blackberry
Monounsaturated Fat 0.047 0.047
Polyunsaturated fat 0.28 0.287 Kiwifruit
Tryptophan 0.015 Kiwifruit
Threonine 0.047 Kiwifruit
Isoleucine 0.051 Kiwifruit
Leucine 0.066 Kiwifruit
Lysine 0.061 Kiwifruit
Methionine 0.024 Kiwifruit
Phenylalanine 0.044 Kiwifruit
Valine 0.057 Kiwifruit
Histidine 0.027 Kiwifruit
Fructose 2.4 4.35 Kiwifruit

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.