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  6. Blackberry vs. Orange

Blackberry vs. Orange — In-Depth Nutrition Comparison

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Important differences between blackberries and oranges

  • Blackberries have more manganese, vitamin K, copper, fiber, vitamin E, and iron; however, oranges are richer in vitamin C and vitamin B1.
  • Oranges' daily need coverage for vitamin C is 36% more.
  • Oranges have a higher glycemic index. The glycemic index of oranges is 45, while the glycemic index of blackberries is 25.

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

Infographic

Blackberry vs Orange 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%
Orange
Orange
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +520%
Contains more CopperCopper +266.7%
Contains more ZincZinc +657.1%
Contains more PhosphorusPhosphorus +57.1%
Contains more ManganeseManganese +2484%
Contains more CalciumCalcium +37.9%
Contains more PotassiumPotassium +11.7%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +25%

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%
Orange
Orange
5
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B3Vitamin B3 +129.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +153.3%
Contains more Vitamin B1Vitamin B1 +335%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +20%
~equal in Vitamin A ~11µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.25mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.4mg

All nutrients comparison - raw data values

Nutrient Blackberry Orange DV% diff.
Vitamin C 21mg 53.2mg 36%
Manganese 0.646mg 0.025mg 27%
Vitamin K 19.8µg 0µg 17%
Copper 0.165mg 0.045mg 13%
Fiber 5.3g 2.4g 12%
Iron 0.62mg 0.1mg 7%
Vitamin E 1.17mg 0.18mg 7%
Vitamin B1 0.02mg 0.087mg 6%
Zinc 0.53mg 0.07mg 4%
Fructose 2.4g 3%
Magnesium 20mg 10mg 2%
Polyunsaturated fat 0.28g 0.025g 2%
Vitamin B6 0.03mg 0.06mg 2%
Vitamin B3 0.646mg 0.282mg 2%
Fats 0.49g 0.12g 1%
Vitamin B5 0.276mg 0.25mg 1%
Calcium 29mg 40mg 1%
Phosphorus 22mg 14mg 1%
Folate 25µg 30µg 1%
Carbs 9.61g 11.75g 1%
Potassium 162mg 181mg 1%
Protein 1.39g 0.94g 1%
Vitamin B2 0.026mg 0.04mg 1%
Calories 43kcal 47kcal 0%
Net carbs 4.31g 9.35g N/A
Sugar 4.88g 9.35g N/A
Sodium 1mg 0mg 0%
Vitamin A 11µg 11µg 0%
Selenium 0.4µg 0.5µg 0%
Saturated fat 0.014g 0.015g 0%
Choline 8.5mg 8.4mg 0%
Monounsaturated fat 0.047g 0.023g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +47.9%
Contains more FatsFats +308.3%
Contains more CarbsCarbs +22.3%
Contains more OtherOther +22.2%
~equal in Water ~86.75g

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
Orange
Orange
0
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +104.3%
Contains more Poly. FatPolyunsaturated fat +1020%
~equal in Saturated fat ~0.015g

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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 - 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.