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Blackberry vs. Miso — In-Depth Nutrition Comparison

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The main differences between Blackberry and Miso

  • Blackberry has more Vitamin C, however, Miso has more Copper, Iron, Phosphorus, Zinc, Vitamin B2, Vitamin B6, Selenium, and Choline.
  • Daily need coverage for Sodium from Miso is 162% higher.
  • Blackberry is lower in Sodium.

Food types used in this article are Blackberries, raw and Miso.

Infographic

Blackberry vs Miso 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 less Sodium -100%
Contains more Calcium +96.6%
Contains more Iron +301.6%
Contains more Magnesium +140%
Contains more Phosphorus +622.7%
Contains more Potassium +29.6%
Contains more Zinc +383%
Contains more Copper +154.5%
Contains more Manganese +33%
Contains more Selenium +1650%
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 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains less Sodium -100%
Contains more Calcium +96.6%
Contains more Iron +301.6%
Contains more Magnesium +140%
Contains more Phosphorus +622.7%
Contains more Potassium +29.6%
Contains more Zinc +383%
Contains more Copper +154.5%
Contains more Manganese +33%
Contains more Selenium +1650%

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.
:
8
Miso
Contains more Vitamin A +146%
Contains more Vitamin E +11600%
Contains more Vitamin C +∞%
Contains more Folate +31.6%
Contains more Vitamin B1 +390%
Contains more Vitamin B2 +796.2%
Contains more Vitamin B3 +40.2%
Contains more Vitamin B5 +22.1%
Contains more Vitamin B6 +563.3%
Contains more Vitamin B12 +∞%
Contains more Choline +749.4%
Contains more Vitamin K +48%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 5% 50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 40% 74%
Contains more Vitamin A +146%
Contains more Vitamin E +11600%
Contains more Vitamin C +∞%
Contains more Folate +31.6%
Contains more Vitamin B1 +390%
Contains more Vitamin B2 +796.2%
Contains more Vitamin B3 +40.2%
Contains more Vitamin B5 +22.1%
Contains more Vitamin B6 +563.3%
Contains more Vitamin B12 +∞%
Contains more Choline +749.4%
Contains more Vitamin K +48%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +104.9%
Contains more Protein +820.1%
Contains more Fats +1126.5%
Contains more Carbs +164%
Contains more Other +3458.3%
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more Water +104.9%
Contains more Protein +820.1%
Contains more Fats +1126.5%
Contains more Carbs +164%
Contains more Other +3458.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +2278.7%
Contains more Polyunsaturated fat +930%
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +2278.7%
Contains more Polyunsaturated fat +930%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Galactose +∞%
Contains more Fructose +150%
Contains more Maltose +185.7%
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
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Galactose +∞%
Contains more Fructose +150%
Contains more Maltose +185.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry Miso
Rich in minerals ok
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Blackberry Miso Opinion
Net carbs 4.31g 19.97g Miso
Protein 1.39g 12.79g Miso
Fats 0.49g 6.01g Miso
Carbs 9.61g 25.37g Miso
Calories 43kcal 198kcal Miso
Fructose 2.4g 6g Miso
Sugar 4.88g 6.2g Blackberry
Fiber 5.3g 5.4g Miso
Calcium 29mg 57mg Miso
Iron 0.62mg 2.49mg Miso
Magnesium 20mg 48mg Miso
Phosphorus 22mg 159mg Miso
Potassium 162mg 210mg Miso
Sodium 1mg 3728mg Blackberry
Zinc 0.53mg 2.56mg Miso
Copper 0.165mg 0.42mg Miso
Manganese 0.646mg 0.859mg Miso
Selenium 0.4µg 7µg Miso
Vitamin A 214IU 87IU Blackberry
Vitamin A RAE 11µg 4µg Blackberry
Vitamin E 1.17mg 0.01mg Blackberry
Vitamin C 21mg 0mg Blackberry
Vitamin B1 0.02mg 0.098mg Miso
Vitamin B2 0.026mg 0.233mg Miso
Vitamin B3 0.646mg 0.906mg Miso
Vitamin B5 0.276mg 0.337mg Miso
Vitamin B6 0.03mg 0.199mg Miso
Folate 25µg 19µg Blackberry
Vitamin B12 0µg 0.08µg Miso
Choline 8.5mg 72.2mg Miso
Vitamin K 19.8µg 29.3µg Miso
Tryptophan 0.155mg Miso
Threonine 0.479mg Miso
Isoleucine 0.508mg Miso
Leucine 0.82mg Miso
Lysine 0.478mg Miso
Methionine 0.129mg Miso
Phenylalanine 0.486mg Miso
Valine 0.547mg Miso
Histidine 0.243mg Miso
Saturated Fat 0.014g 1.025g Blackberry
Monounsaturated Fat 0.047g 1.118g Miso
Polyunsaturated fat 0.28g 2.884g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Miso
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
17%
Blackberry
23%
Miso
Minerals Daily Need Coverage Score
23%
Blackberry
108%
Miso

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 3727mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 1.011g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 36)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $3.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.