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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 of Manganese 26% more than Nectarine.
  • Blackberry contains 9 times more Vitamin K than Nectarine. While Blackberry contains 19.8µg of Vitamin K, Nectarine contains only 2.2µg.

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

Infographic

Blackberry vs Nectarine 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 Calcium +383.3%
Contains more Iron +121.4%
Contains more Magnesium +122.2%
Contains more Zinc +211.8%
Contains more Copper +91.9%
Contains more Phosphorus +18.2%
Contains more Potassium +24.1%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Contains more Calcium +383.3%
Contains more Iron +121.4%
Contains more Magnesium +122.2%
Contains more Zinc +211.8%
Contains more Copper +91.9%
Contains more Phosphorus +18.2%
Contains more Potassium +24.1%
Contains less Sodium -100%

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 E +51.9%
Contains more Vitamin C +288.9%
Contains more Vitamin B5 +49.2%
Contains more Vitamin B6 +20%
Contains more Folate +400%
Contains more Vitamin K +800%
Contains more Vitamin A +55.1%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +74.1%
Equal in Vitamin B2 - 0.027
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 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin E +51.9%
Contains more Vitamin C +288.9%
Contains more Vitamin B5 +49.2%
Contains more Vitamin B6 +20%
Contains more Folate +400%
Contains more Vitamin K +800%
Contains more Vitamin A +55.1%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +74.1%
Equal in Vitamin B2 - 0.027

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 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
Net carbs 4.31g 8.85g Nectarine
Protein 1.39g 1.06g Blackberry
Fats 0.49g 0.32g Blackberry
Carbs 9.61g 10.55g Nectarine
Calories 43kcal 44kcal Nectarine
Starch 0g 0.07g Nectarine
Fructose 2.4g 1.37g Blackberry
Sugar 4.88g 7.89g Blackberry
Fiber 5.3g 1.7g Blackberry
Calcium 29mg 6mg Blackberry
Iron 0.62mg 0.28mg Blackberry
Magnesium 20mg 9mg Blackberry
Phosphorus 22mg 26mg Nectarine
Potassium 162mg 201mg Nectarine
Sodium 1mg 0mg Nectarine
Zinc 0.53mg 0.17mg Blackberry
Copper 0.165mg 0.086mg Blackberry
Vitamin A 214IU 332IU Nectarine
Vitamin E 1.17mg 0.77mg Blackberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21mg 5.4mg 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
Folate 25µg 5µg Blackberry
Vitamin B12 0µg 0µg
Vitamin K 19.8µg 2.2µg Blackberry
Tryptophan mg 0.005mg Nectarine
Threonine mg 0.009mg Nectarine
Isoleucine mg 0.009mg Nectarine
Leucine mg 0.014mg Nectarine
Lysine mg 0.016mg Nectarine
Methionine mg 0.006mg Nectarine
Phenylalanine mg 0.021mg Nectarine
Valine mg 0.013mg Nectarine
Histidine mg 0.008mg Nectarine
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g 0.025g Blackberry
Monounsaturated Fat 0.047g 0.088g Nectarine
Polyunsaturated fat 0.28g 0.113g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Nectarine
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
10
Nectarine
Mineral Summary Score
17
Blackberry
10
Nectarine

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
6%
Nectarine
Carbohydrates
10%
Blackberry
11%
Nectarine
Fats
2%
Blackberry
1%
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

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. 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.