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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" charts 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 Manganese +559.2%
Contains more Selenium +100%
Contains more Calcium +17.2%
Contains more Phosphorus +54.5%
Contains more Potassium +92.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
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 Manganese +559.2%
Contains more Selenium +100%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +21.9%
Contains more Carbs +52.5%
Contains more Other +69.4%
Equal in Fats - 0.52
Equal in Water - 83.07
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +21.9%
Contains more Carbs +52.5%
Contains more Other +69.4%
Equal in Fats - 0.52
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -51.7%
Equal in Monounsaturated Fat - 0.047
Equal in Polyunsaturated fat - 0.287
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -51.7%
Equal in Monounsaturated Fat - 0.047
Equal in Polyunsaturated fat - 0.287

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +114.3%
Contains more Glucose +77.9%
Contains more Fructose +81.3%
Contains more Maltose +171.4%
Contains more Galactose +466.7%
47% 49%
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
2% 46% 48% 2% 2%
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 Sucrose +114.3%
Contains more Glucose +77.9%
Contains more Fructose +81.3%
Contains more Maltose +171.4%
Contains more Galactose +466.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.646mg 0.098mg Blackberry
Selenium 0.4µg 0.2µg Blackberry
Vitamin A 214IU 87IU Blackberry
Vitamin A RAE 11µg 4µg Blackberry
Vitamin E 1.17mg 1.46mg Kiwifruit
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 K 19.8µg 40.3µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
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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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
18%
Blackberry
42%
Kiwifruit
Minerals Daily Need Coverage Score
23%
Blackberry
14%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.