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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 Sugar.

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

Infographic

Blackberry vs Kiwifruit 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 Iron +100%
Contains more Magnesium +17.6%
Contains less Sodium -66.7%
Contains more Zinc +278.6%
Contains more Copper +26.9%
Contains more Calcium +17.2%
Contains more Phosphorus +54.5%
Contains more Potassium +92.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Contains more Iron +100%
Contains more Magnesium +17.6%
Contains less Sodium -66.7%
Contains more Zinc +278.6%
Contains more Copper +26.9%
Contains more Calcium +17.2%
Contains more Phosphorus +54.5%
Contains more Potassium +92.6%

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 E +24.8%
Contains more Vitamin C +341.4%
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 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% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +146%
Contains more Vitamin B3 +89.4%
Contains more Vitamin B5 +50.8%
Contains more Vitamin E +24.8%
Contains more Vitamin C +341.4%
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

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 Kiwifruit
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Blackberry Kiwifruit Opinion
Net carbs 4.31g 11.66g Kiwifruit
Protein 1.39g 1.14g Blackberry
Fats 0.49g 0.52g Kiwifruit
Carbs 9.61g 14.66g Kiwifruit
Calories 43kcal 61kcal Kiwifruit
Starch 0g 0g
Fructose 2.4g 4.35g Kiwifruit
Sugar 4.88g 8.99g Blackberry
Fiber 5.3g 3g Blackberry
Calcium 29mg 34mg Kiwifruit
Iron 0.62mg 0.31mg Blackberry
Magnesium 20mg 17mg Blackberry
Phosphorus 22mg 34mg Kiwifruit
Potassium 162mg 312mg Kiwifruit
Sodium 1mg 3mg Blackberry
Zinc 0.53mg 0.14mg Blackberry
Copper 0.165mg 0.13mg Blackberry
Vitamin A 214IU 87IU Blackberry
Vitamin E 1.17mg 1.46mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21mg 92.7mg Kiwifruit
Vitamin B1 0.02mg 0.027mg Kiwifruit
Vitamin B2 0.026mg 0.025mg Blackberry
Vitamin B3 0.646mg 0.341mg Blackberry
Vitamin B5 0.276mg 0.183mg Blackberry
Vitamin B6 0.03mg 0.063mg Kiwifruit
Folate 25µg 25µg
Vitamin B12 0µg 0µg
Vitamin K 19.8µg 40.3µg Kiwifruit
Tryptophan mg 0.015mg Kiwifruit
Threonine mg 0.047mg Kiwifruit
Isoleucine mg 0.051mg Kiwifruit
Leucine mg 0.066mg Kiwifruit
Lysine mg 0.061mg Kiwifruit
Methionine mg 0.024mg Kiwifruit
Phenylalanine mg 0.044mg Kiwifruit
Valine mg 0.057mg Kiwifruit
Histidine mg 0.027mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g 0.029g Blackberry
Monounsaturated Fat 0.047g 0.047g
Polyunsaturated fat 0.28g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Kiwifruit
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
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 food.
Protein
8%
Blackberry
7%
Kiwifruit
Carbohydrates
10%
Blackberry
15%
Kiwifruit
Fats
2%
Blackberry
2%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (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 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.

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. 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.