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Blackberry vs Orange - In-Depth Nutrition Comparison

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Important differences between Blackberry and Orange

  • Blackberry has more Manganese, Copper, Fiber, Vitamin E , and Iron, however Orange is richer in Vitamin C, Vitamin K, and Vitamin B1.
  • Orange's daily need coverage for Vitamin C is 36% more.
  • Blackberry contains 26 times more Manganese than Orange. Blackberry contains 0.646mg of Manganese, while Orange contains 0.025mg.

The food varieties used in the comparison are Blackberries, raw and Oranges, raw, all commercial varieties.

Infographic

Blackberry vs Orange 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 Iron +520%
Contains more Magnesium +100%
Contains more Copper +266.7%
Contains more Zinc +657.1%
Contains more Phosphorus +57.1%
Contains more Calcium +37.9%
Contains more Potassium +11.7%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Contains more Iron +520%
Contains more Magnesium +100%
Contains more Copper +266.7%
Contains more Zinc +657.1%
Contains more Phosphorus +57.1%
Contains more Calcium +37.9%
Contains more Potassium +11.7%
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
:
6
Orange
Contains more Vitamin E +550%
Contains more Vitamin B3 +129.1%
Contains more Vitamin B5 +10.4%
Contains more Vitamin K +∞%
Contains more Vitamin C +153.3%
Contains more Vitamin B1 +335%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B6 +100%
Contains more Folate +20%
Equal in Vitamin A - 225
Equal in Vitamin B5 - 0.25
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 13% 24% 0% 5% 6% 13% 17% 7% 0% 50% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Contains more Vitamin E +550%
Contains more Vitamin B3 +129.1%
Contains more Vitamin B5 +10.4%
Contains more Vitamin K +∞%
Contains more Vitamin C +153.3%
Contains more Vitamin B1 +335%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B6 +100%
Contains more Folate +20%
Equal in Vitamin A - 225
Equal in Vitamin B5 - 0.25

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
24
Orange
Mineral Summary Score
17
Blackberry
8
Orange

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%
Orange
Carbohydrates
10%
Blackberry
12%
Orange
Fats
2%
Blackberry
1%
Orange

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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 4.47g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 20)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.1)
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.

All nutrients comparison - raw data values

Nutrient Blackberry Orange Opinion
Calories 43 47 Orange
Protein 1.39 0.94 Blackberry
Fats 0.49 0.12 Blackberry
Vitamin C 21 53.2 Orange
Carbs 9.61 11.75 Orange
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.1 Blackberry
Calcium 29 40 Orange
Potassium 162 181 Orange
Magnesium 20 10 Blackberry
Sugar 4.88 9.35 Blackberry
Fiber 5.3 2.4 Blackberry
Copper 0.165 0.045 Blackberry
Zinc 0.53 0.07 Blackberry
Starch 0 Blackberry
Phosphorus 22 14 Blackberry
Sodium 1 0 Orange
Vitamin A 214 225 Orange
Vitamin E 1.17 0.18 Blackberry
Vitamin D 0 0
Vitamin B1 0.02 0.087 Orange
Vitamin B2 0.026 0.04 Orange
Vitamin B3 0.646 0.282 Blackberry
Vitamin B5 0.276 0.25 Blackberry
Vitamin B6 0.03 0.06 Orange
Vitamin B12 0 0
Vitamin K 19.8 0 Blackberry
Folate 25 30 Orange
Trans Fat 0 0
Saturated Fat 0.014 0.015 Blackberry
Monounsaturated Fat 0.047 0.023 Blackberry
Polyunsaturated fat 0.28 0.025 Blackberry
Tryptophan 0.009 Orange
Threonine 0.015 Orange
Isoleucine 0.025 Orange
Leucine 0.023 Orange
Lysine 0.047 Orange
Methionine 0.02 Orange
Phenylalanine 0.031 Orange
Valine 0.04 Orange
Histidine 0.018 Orange
Fructose 2.4 Blackberry

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.