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Blackberry vs. Nectarine — In-Depth Nutrition Comparison

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Summary of differences between blackberry and nectarine

  • The amount of manganese, vitamin C, vitamin K, fiber, and copper in blackberry is higher than in nectarine.
  • Blackberry covers your daily need for manganese 26% more than nectarine.
  • Blackberry contains 12 times more Manganese than nectarine. While blackberry contains 0.646mg of Manganese, nectarine contains only 0.054mg.
  • Blackberry has a lower glycemic index. The glycemic index of blackberry is 25, while the glycemic index of nectarine is 43.

These are the specific foods used in this comparison Blackberries, raw and Nectarines, raw.

Infographic

Blackberry vs Nectarine 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +383.3%
Contains more IronIron +121.4%
Contains more CopperCopper +91.9%
Contains more ZincZinc +211.8%
Contains more ManganeseManganese +1096.3%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +24.1%
Contains more PhosphorusPhosphorus +18.2%
Contains less SodiumSodium -100%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 13% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 18% 20% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin CVitamin C +288.9%
Contains more Vitamin EVitamin E +51.9%
Contains more Vitamin B5Vitamin B5 +49.2%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +400%
Contains more CholineCholine +37.1%
Contains more Vitamin AVitamin A +55.1%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B3Vitamin B3 +74.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.027mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +31.1%
Contains more FatsFats +53.1%
Contains more OtherOther +33.3%
~equal in Carbs ~10.55g
~equal in Water ~87.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated Fat: Sat. Fat 0.014 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
11% 39% 50%
Saturated Fat: Sat. Fat 0.025 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated Fat -44%
Contains more Poly. FatPolyunsaturated fat +147.8%
Contains more Mono. FatMonounsaturated Fat +87.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +47.1%
Contains more FructoseFructose +75.2%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +6857.1%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Nectarine Opinion
Calories 43kcal 44kcal Nectarine
Protein 1.39g 1.06g Blackberry
Fats 0.49g 0.32g Blackberry
Vitamin C 21mg 5.4mg Blackberry
Net carbs 4.31g 8.85g Nectarine
Carbs 9.61g 10.55g Nectarine
Magnesium 20mg 9mg Blackberry
Calcium 29mg 6mg Blackberry
Potassium 162mg 201mg Nectarine
Iron 0.62mg 0.28mg Blackberry
Sugar 4.88g 7.89g Blackberry
Fiber 5.3g 1.7g Blackberry
Copper 0.165mg 0.086mg Blackberry
Zinc 0.53mg 0.17mg Blackberry
Starch 0g 0.07g Nectarine
Phosphorus 22mg 26mg Nectarine
Sodium 1mg 0mg Nectarine
Vitamin A 214IU 332IU Nectarine
Vitamin A 11µg 17µg Nectarine
Vitamin E 1.17mg 0.77mg Blackberry
Manganese 0.646mg 0.054mg Blackberry
Selenium 0.4µg 0µg Blackberry
Vitamin B1 0.02mg 0.034mg Nectarine
Vitamin B2 0.026mg 0.027mg Nectarine
Vitamin B3 0.646mg 1.125mg Nectarine
Vitamin B5 0.276mg 0.185mg Blackberry
Vitamin B6 0.03mg 0.025mg Blackberry
Vitamin K 19.8µg 2.2µg Blackberry
Folate 25µg 5µg Blackberry
Choline 8.5mg 6.2mg Blackberry
Saturated Fat 0.014g 0.025g Blackberry
Monounsaturated Fat 0.047g 0.088g Nectarine
Polyunsaturated fat 0.28g 0.113g Blackberry
Tryptophan 0.005mg Nectarine
Threonine 0.009mg Nectarine
Isoleucine 0.009mg Nectarine
Leucine 0.014mg Nectarine
Lysine 0.016mg Nectarine
Methionine 0.006mg Nectarine
Phenylalanine 0.021mg Nectarine
Valine 0.013mg Nectarine
Histidine 0.008mg Nectarine
Fructose 2.4g 1.37g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Nectarine
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Nectarine
Minerals Daily Need Coverage Score
23%
Blackberry
9%
Nectarine

Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 3.01g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 18)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.2)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.