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Blackberry vs. Omelette — In-Depth Nutrition Comparison

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Important differences between blackberries and omelette

  • Blackberries have more manganese, vitamin C, and fiber; however, omelette is richer in selenium, choline, vitamin B12, vitamin B2, phosphorus, and vitamin B5.
  • Omelette's daily need coverage for cholesterol is 104% more.
  • Blackberries have a higher glycemic index. The glycemic index of blackberries is 25, while the glycemic index of omelette is 0.

The food varieties used in the comparison are Blackberries, raw and Egg, whole, cooked, omelet.

Infographic

Blackberry vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +81.8%
Contains more PotassiumPotassium +38.5%
Contains more CopperCopper +161.9%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +2591.7%
Contains more CalciumCalcium +65.5%
Contains more IronIron +138.7%
Contains more ZincZinc +105.7%
Contains more PhosphorusPhosphorus +659.1%
Contains more SeleniumSelenium +6350%

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 0% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +909.4%
Contains more Vitamin KVitamin K +340%
Contains more Vitamin AVitamin A +1463.6%
Contains more Vitamin EVitamin E +10.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +1384.6%
Contains more Vitamin B5Vitamin B5 +367%
Contains more Vitamin B6Vitamin B6 +376.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +56%
Contains more CholineCholine +2812.9%

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% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +1401.6%
Contains more WaterWater +15.8%
Contains more ProteinProtein +660.4%
Contains more FatsFats +2279.6%
Contains more OtherOther +177.8%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +10204.3%
Contains more Poly. FatPolyunsaturated fat +868.6%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +645.2%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~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 Omelette
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Blackberry Omelette DV% diff.
Cholesterol 0mg 313mg 104%
Selenium 0.4µg 25.8µg 46%
Choline 8.5mg 247.6mg 43%
Vitamin B12 0µg 0.76µg 32%
Vitamin B2 0.026mg 0.386mg 28%
Manganese 0.646mg 0.024mg 27%
Vitamin C 21mg 0mg 23%
Fiber 5.3g 0g 21%
Phosphorus 22mg 167mg 21%
Vitamin B5 0.276mg 1.289mg 20%
Vitamin A 11µg 172µg 18%
Protein 1.39g 10.57g 18%
Fats 0.49g 11.66g 17%
Polyunsaturated fat 0.28g 2.712g 16%
Saturated fat 0.014g 3.319g 15%
Vitamin K 19.8µg 4.5µg 13%
Monounsaturated fat 0.047g 4.843g 12%
Copper 0.165mg 0.063mg 11%
Iron 0.62mg 1.48mg 11%
Vitamin D 0µg 1.7µg 9%
Vitamin B6 0.03mg 0.143mg 9%
Vitamin D 0IU 69IU 9%
Sodium 1mg 155mg 7%
Calories 43kcal 154kcal 6%
Zinc 0.53mg 1.09mg 5%
Folate 25µg 39µg 4%
Vitamin B3 0.646mg 0.064mg 4%
Fructose 2.4g 0g 3%
Carbs 9.61g 0.64g 3%
Calcium 29mg 48mg 2%
Magnesium 20mg 11mg 2%
Vitamin B1 0.02mg 0.034mg 1%
Vitamin E 1.17mg 1.29mg 1%
Potassium 162mg 117mg 1%
Net carbs 4.31g 0.64g N/A
Sugar 4.88g 0.31g N/A
Trans fat 0g 0.709g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
23%
Blackberry
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 4.57g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Blackberry
Blackberry is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 154mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 3.305g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.7)
Which food is richer in minerals?
?
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.