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  6. Blackberry vs. Orange juice

Blackberry vs. Orange juice — In-Depth Nutrition Comparison

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How are blackberries and orange juice different?

  • Blackberries are richer in manganese, fiber, vitamin K, copper, vitamin E, and iron, while orange juice is higher in vitamin C and vitamin B1.
  • Orange juice covers your daily need for vitamin C, 32% more than blackberries.
  • Blackberries contain 198 times more vitamin K than orange juice. Blackberries contain 19.8µg of vitamin K, while orange juice contains 0.1µg.
  • Orange juice has a higher glycemic index (50) than blackberries (25).

Blackberries, raw and Orange juice, raw types were used in this article.

Infographic

Blackberry vs Orange juice 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% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +81.8%
Contains more CalciumCalcium +163.6%
Contains more IronIron +210%
Contains more CopperCopper +275%
Contains more ZincZinc +960%
Contains more PhosphorusPhosphorus +29.4%
Contains more ManganeseManganese +4514.3%
Contains more SeleniumSelenium +300%
Contains more PotassiumPotassium +23.5%
~equal in Sodium ~1mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +2825%
Contains more Vitamin B3Vitamin B3 +61.5%
Contains more Vitamin B5Vitamin B5 +45.3%
Contains more Vitamin KVitamin K +19700%
Contains more CholineCholine +37.1%
Contains more Vitamin CVitamin C +138.1%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more FolateFolate +20%
~equal in Vitamin A ~10µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Orange juice DV% diff.
Vitamin C 21mg 50mg 32%
Manganese 0.646mg 0.014mg 27%
Fiber 5.3g 0.2g 20%
Vitamin K 19.8µg 0.1µg 16%
Copper 0.165mg 0.044mg 13%
Vitamin E 1.17mg 0.04mg 8%
Vitamin B1 0.02mg 0.09mg 6%
Iron 0.62mg 0.2mg 5%
Zinc 0.53mg 0.05mg 4%
Fructose 2.4g 3%
Vitamin B3 0.646mg 0.4mg 2%
Calcium 29mg 11mg 2%
Magnesium 20mg 11mg 2%
Polyunsaturated fat 0.28g 0.04g 2%
Vitamin B5 0.276mg 0.19mg 2%
Phosphorus 22mg 17mg 1%
Folate 25µg 30µg 1%
Potassium 162mg 200mg 1%
Vitamin B6 0.03mg 0.04mg 1%
Selenium 0.4µg 0.1µg 1%
Protein 1.39g 0.7g 1%
Calories 43kcal 45kcal 0%
Fats 0.49g 0.2g 0%
Carbs 9.61g 10.4g 0%
Net carbs 4.31g 10.2g N/A
Sugar 4.88g 8.4g N/A
Sodium 1mg 1mg 0%
Vitamin A 11µg 10µg 0%
Vitamin B2 0.026mg 0.03mg 0%
Saturated fat 0.014g 0.024g 0%
Choline 8.5mg 6.2mg 0%
Monounsaturated fat 0.047g 0.036g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%

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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +98.6%
Contains more FatsFats +145%
Contains more OtherOther +11.1%
~equal in Carbs ~10.4g
~equal in Water ~88.3g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains less Sat. FatSaturated fat -41.7%
Contains more Mono. FatMonounsaturated fat +30.6%
Contains more Poly. FatPolyunsaturated fat +600%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.