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Blackberry vs Orange juice - In-Depth Nutrition Comparison

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How are Blackberry and Orange juice different?

  • Blackberry is 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 of Vitamin C 32% more than Blackberry.
  • Blackberry contains 198 times more Vitamin K than Orange juice. Blackberry contains 19.8µg of Vitamin K, while Orange juice contains 0.1µg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +163.6%
Contains more Iron +210%
Contains more Magnesium +81.8%
Contains more Phosphorus +29.4%
Contains more Zinc +960%
Contains more Copper +275%
Contains more Potassium +23.5%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Contains more Calcium +163.6%
Contains more Iron +210%
Contains more Magnesium +81.8%
Contains more Phosphorus +29.4%
Contains more Zinc +960%
Contains more Copper +275%
Contains more Potassium +23.5%
Equal in Sodium - 1

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 +2825%
Contains more Vitamin B3 +61.5%
Contains more Vitamin B5 +45.3%
Contains more Vitamin K +19700%
Contains more Vitamin C +138.1%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +33.3%
Contains more Folate +20%
Equal in Vitamin A - 200
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 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin E +2825%
Contains more Vitamin B3 +61.5%
Contains more Vitamin B5 +45.3%
Contains more Vitamin K +19700%
Contains more Vitamin C +138.1%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +33.3%
Contains more Folate +20%
Equal in Vitamin A - 200

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 Orange juice
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blackberry Orange juice Opinion
Net carbs 4.31g 10.2g Orange juice
Protein 1.39g 0.7g Blackberry
Fats 0.49g 0.2g Blackberry
Carbs 9.61g 10.4g Orange juice
Calories 43kcal 45kcal Orange juice
Starch 0g g Blackberry
Fructose 2.4g g Blackberry
Sugar 4.88g 8.4g Blackberry
Fiber 5.3g 0.2g Blackberry
Calcium 29mg 11mg Blackberry
Iron 0.62mg 0.2mg Blackberry
Magnesium 20mg 11mg Blackberry
Phosphorus 22mg 17mg Blackberry
Potassium 162mg 200mg Orange juice
Sodium 1mg 1mg
Zinc 0.53mg 0.05mg Blackberry
Copper 0.165mg 0.044mg Blackberry
Vitamin A 214IU 200IU Blackberry
Vitamin E 1.17mg 0.04mg Blackberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21mg 50mg Orange juice
Vitamin B1 0.02mg 0.09mg Orange juice
Vitamin B2 0.026mg 0.03mg Orange juice
Vitamin B3 0.646mg 0.4mg Blackberry
Vitamin B5 0.276mg 0.19mg Blackberry
Vitamin B6 0.03mg 0.04mg Orange juice
Folate 25µg 30µg Orange juice
Vitamin B12 0µg 0µg
Vitamin K 19.8µg 0.1µg Blackberry
Tryptophan mg 0.002mg Orange juice
Threonine mg 0.008mg Orange juice
Isoleucine mg 0.008mg Orange juice
Leucine mg 0.013mg Orange juice
Lysine mg 0.009mg Orange juice
Methionine mg 0.003mg Orange juice
Phenylalanine mg 0.009mg Orange juice
Valine mg 0.011mg Orange juice
Histidine mg 0.003mg Orange juice
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g 0.024g Blackberry
Monounsaturated Fat 0.047g 0.036g Blackberry
Polyunsaturated fat 0.28g 0.04g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Orange juice
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
22
Orange juice
Mineral Summary Score
17
Blackberry
7
Orange juice

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
4%
Orange juice
Carbohydrates
10%
Blackberry
10%
Orange juice
Fats
2%
Blackberry
1%
Orange juice

Comparison summary

Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.3)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 3.52g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. 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.