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Blackberry vs. Macadamia — In-Depth Nutrition Comparison

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Summary of differences between blackberries and macadamia

  • Blackberries have more vitamin C, while macadamia has more manganese, vitamin B1, copper, iron, magnesium, phosphorus, vitamin B6, and fiber.
  • Macadamia covers your daily need for manganese, 152% more than blackberries.
  • Blackberries contain 18 times more vitamin C than macadamia. While blackberries contain 21mg of vitamin C, macadamia contains only 1.2mg.
  • The amount of saturated fat in blackberries is lower.
  • Macadamia has a lower glycemic index. The glycemic index of macadamia is 10, while the glycemic index of blackberries is 25.

These are the specific foods used in this comparison Blackberries, raw and Nuts, macadamia nuts, raw.

Infographic

Blackberry vs Macadamia 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.
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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +193.1%
Contains more PotassiumPotassium +127.2%
Contains more IronIron +495.2%
Contains more CopperCopper +358.2%
Contains more ZincZinc +145.3%
Contains more PhosphorusPhosphorus +754.5%
Contains more ManganeseManganese +539.5%
Contains more SeleniumSelenium +800%

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% 3.7% 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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +1650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +127.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +5875%
Contains more Vitamin B2Vitamin B2 +523.1%
Contains more Vitamin B3Vitamin B3 +282.8%
Contains more Vitamin B5Vitamin B5 +174.6%
Contains more Vitamin B6Vitamin B6 +816.7%
~equal in Vitamin D ~0µg
~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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more WaterWater +6381.6%
Contains more ProteinProtein +469.1%
Contains more FatsFats +15363.3%
Contains more CarbsCarbs +43.8%
Contains more OtherOther +216.7%

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
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +125170.2%
Contains more Poly. FatPolyunsaturated fat +436.4%

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
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +3200%
Contains more FructoseFructose +3328.6%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +6228.6%
~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 Macadamia
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blackberry Macadamia DV% diff.
Manganese 0.646mg 4.131mg 152%
Monounsaturated fat 0.047g 58.877g 147%
Fats 0.49g 75.77g 116%
Vitamin B1 0.02mg 1.195mg 98%
Copper 0.165mg 0.756mg 66%
Saturated fat 0.014g 12.061g 55%
Iron 0.62mg 3.69mg 38%
Calories 43kcal 718kcal 34%
Magnesium 20mg 130mg 26%
Phosphorus 22mg 188mg 24%
Vitamin C 21mg 1.2mg 22%
Vitamin B6 0.03mg 0.275mg 19%
Vitamin K 19.8µg 17%
Protein 1.39g 7.91g 13%
Fiber 5.3g 8.6g 13%
Vitamin B3 0.646mg 2.473mg 11%
Vitamin B5 0.276mg 0.758mg 10%
Vitamin B2 0.026mg 0.162mg 10%
Polyunsaturated fat 0.28g 1.502g 8%
Zinc 0.53mg 1.3mg 7%
Calcium 29mg 85mg 6%
Potassium 162mg 368mg 6%
Selenium 0.4µg 3.6µg 6%
Folate 25µg 11µg 4%
Vitamin E 1.17mg 0.54mg 4%
Fructose 2.4g 0.07g 3%
Choline 8.5mg 2%
Vitamin A 11µg 0µg 1%
Carbs 9.61g 13.82g 1%
Net carbs 4.31g 5.22g N/A
Sugar 4.88g 4.57g N/A
Starch 0g 1.05g 0%
Sodium 1mg 5mg 0%
Tryptophan 0.067mg 0%
Threonine 0.37mg 0%
Isoleucine 0.314mg 0%
Leucine 0.602mg 0%
Lysine 0.018mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.665mg 0%
Valine 0.363mg 0%
Histidine 0.195mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Macadamia
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
40%
Macadamia
Minerals Daily Need Coverage Score
23%
Blackberry
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 0.31g)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 12.047g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $2.7)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.