Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Blackberry vs. Mustard — In-Depth Nutrition Comparison

Compare

How are Blackberry and Mustard different?

  • Blackberry is richer in Vitamin C, Vitamin K, Copper, and Manganese, while Mustard is higher in Selenium, Vitamin B1, Iron, Phosphorus, and Magnesium.
  • Mustard covers your daily need of Selenium 60% more than Blackberry.
  • Blackberry contains 70 times more Vitamin C than Mustard. Blackberry contains 21mg of Vitamin C, while Mustard contains 0.3mg.
  • Blackberry is lower in Sodium.

Blackberries, raw and Mustard, prepared, yellow types were used in this article.

Infographic

Blackberry vs Mustard 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 -99.9%
Contains more Copper +123%
Contains more Manganese +53.1%
Contains more Calcium +117.2%
Contains more Iron +159.7%
Contains more Magnesium +140%
Contains more Phosphorus +390.9%
Contains more Zinc +20.8%
Contains more Selenium +8275%
Equal in Potassium - 152
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 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains less Sodium -99.9%
Contains more Copper +123%
Contains more Manganese +53.1%
Contains more Calcium +117.2%
Contains more Iron +159.7%
Contains more Magnesium +140%
Contains more Phosphorus +390.9%
Contains more Zinc +20.8%
Contains more Selenium +8275%
Equal in Potassium - 152

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 +96.3%
Contains more Vitamin E +225%
Contains more Vitamin C +6900%
Contains more Vitamin B3 +14.3%
Contains more Folate +257.1%
Contains more Vitamin K +1314.3%
Contains more Vitamin B1 +785%
Contains more Vitamin B2 +169.2%
Contains more Vitamin B6 +133.3%
Equal in Vitamin B5 - 0.254
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 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin A +96.3%
Contains more Vitamin E +225%
Contains more Vitamin C +6900%
Contains more Vitamin B3 +14.3%
Contains more Folate +257.1%
Contains more Vitamin K +1314.3%
Contains more Vitamin B1 +785%
Contains more Vitamin B2 +169.2%
Contains more Vitamin B6 +133.3%
Equal in Vitamin B5 - 0.254

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +64.8%
Contains more Protein +169.1%
Contains more Fats +581.6%
Contains more Other +836.1%
Equal in Water - 83.72
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more Carbs +64.8%
Contains more Protein +169.1%
Contains more Fats +581.6%
Contains more Other +836.1%
Equal in Water - 83.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +4542.6%
Contains more Polyunsaturated fat +176.4%
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +4542.6%
Contains more Polyunsaturated fat +176.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +391.5%
Contains more Fructose +943.5%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +200%
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
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +391.5%
Contains more Fructose +943.5%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +200%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry Mustard
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Blackberry Mustard Opinion
Net carbs 4.31g 1.83g Blackberry
Protein 1.39g 3.74g Mustard
Fats 0.49g 3.34g Mustard
Carbs 9.61g 5.83g Blackberry
Calories 43kcal 60kcal Mustard
Starch 0g 0.64g Mustard
Fructose 2.4g 0.23g Blackberry
Sugar 4.88g 0.92g Mustard
Fiber 5.3g 4g Blackberry
Calcium 29mg 63mg Mustard
Iron 0.62mg 1.61mg Mustard
Magnesium 20mg 48mg Mustard
Phosphorus 22mg 108mg Mustard
Potassium 162mg 152mg Blackberry
Sodium 1mg 1104mg Blackberry
Zinc 0.53mg 0.64mg Mustard
Copper 0.165mg 0.074mg Blackberry
Manganese 0.646mg 0.422mg Blackberry
Selenium 0.4µg 33.5µg Mustard
Vitamin A 214IU 109IU Blackberry
Vitamin A RAE 11µg 5µg Blackberry
Vitamin E 1.17mg 0.36mg Blackberry
Vitamin C 21mg 0.3mg Blackberry
Vitamin B1 0.02mg 0.177mg Mustard
Vitamin B2 0.026mg 0.07mg Mustard
Vitamin B3 0.646mg 0.565mg Blackberry
Vitamin B5 0.276mg 0.254mg Blackberry
Vitamin B6 0.03mg 0.07mg Mustard
Folate 25µg 7µg Blackberry
Vitamin K 19.8µg 1.4µg Blackberry
Tryptophan 0.009mg Mustard
Threonine 0.167mg Mustard
Isoleucine 0.146mg Mustard
Leucine 0.292mg Mustard
Lysine 0.264mg Mustard
Methionine 0.076mg Mustard
Phenylalanine 0.161mg Mustard
Valine 0.189mg Mustard
Histidine 0.119mg Mustard
Trans Fat 0g 0.009g Blackberry
Saturated Fat 0.014g 0.214g Blackberry
Monounsaturated Fat 0.047g 2.182g Mustard
Polyunsaturated fat 0.28g 0.774g Mustard
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Mustard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
10%
Mustard
Minerals Daily Need Coverage Score
23%
Blackberry
60%
Mustard

Comparison summary

Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 3.96g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 1103mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.2g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 7)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.8)
Which food is richer in vitamins?
Blackberry
Blackberry is relatively richer in vitamins
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.