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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, Vitamin K, Copper, Fiber, Vitamin E , and Iron, however Orange is richer in Vitamin C, and Vitamin B1.
  • Orange's daily need coverage for Vitamin C is 36% more.
  • Blackberry contains 10000000 times more Vitamin K than Orange. Blackberry contains 19.8µg of Vitamin K, while Orange contains 0µg.

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" 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 Phosphorus +57.1%
Contains more Zinc +657.1%
Contains more Copper +266.7%
Contains more Calcium +37.9%
Contains more Potassium +11.7%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Contains more Iron +520%
Contains more Magnesium +100%
Contains more Phosphorus +57.1%
Contains more Zinc +657.1%
Contains more Copper +266.7%
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 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 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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

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

All nutrients comparison - raw data values

Nutrient Blackberry Orange Opinion
Net carbs 4.31g 9.35g Orange
Protein 1.39g 0.94g Blackberry
Fats 0.49g 0.12g Blackberry
Carbs 9.61g 11.75g Orange
Calories 43kcal 47kcal Orange
Starch 0g g Blackberry
Fructose 2.4g g Blackberry
Sugar 4.88g 9.35g Blackberry
Fiber 5.3g 2.4g Blackberry
Calcium 29mg 40mg Orange
Iron 0.62mg 0.1mg Blackberry
Magnesium 20mg 10mg Blackberry
Phosphorus 22mg 14mg Blackberry
Potassium 162mg 181mg Orange
Sodium 1mg 0mg Orange
Zinc 0.53mg 0.07mg Blackberry
Copper 0.165mg 0.045mg Blackberry
Vitamin A 214IU 225IU Orange
Vitamin E 1.17mg 0.18mg Blackberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21mg 53.2mg Orange
Vitamin B1 0.02mg 0.087mg Orange
Vitamin B2 0.026mg 0.04mg Orange
Vitamin B3 0.646mg 0.282mg Blackberry
Vitamin B5 0.276mg 0.25mg Blackberry
Vitamin B6 0.03mg 0.06mg Orange
Folate 25µg 30µg Orange
Vitamin B12 0µg 0µg
Vitamin K 19.8µg 0µg Blackberry
Tryptophan mg 0.009mg Orange
Threonine mg 0.015mg Orange
Isoleucine mg 0.025mg Orange
Leucine mg 0.023mg Orange
Lysine mg 0.047mg Orange
Methionine mg 0.02mg Orange
Phenylalanine mg 0.031mg Orange
Valine mg 0.04mg Orange
Histidine mg 0.018mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g 0.015g Blackberry
Monounsaturated Fat 0.047g 0.023g Blackberry
Polyunsaturated fat 0.28g 0.025g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Orange
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
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

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.

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.