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Blackberry vs. Poppy seed — In-Depth Nutrition Comparison

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A recap on differences between blackberries and poppy seed

  • Blackberries have less manganese, copper, calcium, phosphorus, iron, magnesium, vitamin B1, zinc, fiber, and selenium.
  • Poppy seed covers your daily manganese needs 264% more than blackberries.
  • The glycemic index of blackberries is higher.

Food varieties used in this article are Blackberries, raw and Spices, poppy seed.

Infographic

Blackberry vs Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Contains less SodiumSodium -96.2%
Contains more MagnesiumMagnesium +1635%
Contains more CalciumCalcium +4858.6%
Contains more PotassiumPotassium +343.8%
Contains more IronIron +1474.2%
Contains more CopperCopper +886.1%
Contains more ZincZinc +1390.6%
Contains more PhosphorusPhosphorus +3854.5%
Contains more ManganeseManganese +938.2%
Contains more SeleniumSelenium +3275%

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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Contains more Vitamin CVitamin C +2000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +51.3%
Contains more Vitamin B1Vitamin B1 +4170%
Contains more Vitamin B2Vitamin B2 +284.6%
Contains more Vitamin B3Vitamin B3 +38.7%
Contains more Vitamin B5Vitamin B5 +17.4%
Contains more Vitamin B6Vitamin B6 +723.3%
Contains more FolateFolate +228%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.8mg

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
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Contains more WaterWater +1381.5%
Contains more ProteinProtein +1194.2%
Contains more FatsFats +8381.6%
Contains more CarbsCarbs +192.7%
Contains more OtherOther +1669.4%

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
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +12627.7%
Contains more Poly. FatPolyunsaturated fat +10103.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
78% 12% 10%
Starch: 0 g
Sucrose: 2.33 g
Glucose: 0.37 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +524.3%
Contains more FructoseFructose +727.6%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +3228.6%
~equal in Starch ~0g
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry Poppy seed
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Blackberry Poppy seed DV% diff.
Manganese 0.646mg 6.707mg 264%
Polyunsaturated fat 0.28g 28.569g 189%
Copper 0.165mg 1.627mg 162%
Calcium 29mg 1438mg 141%
Phosphorus 22mg 870mg 121%
Iron 0.62mg 9.76mg 114%
Magnesium 20mg 347mg 78%
Vitamin B1 0.02mg 0.854mg 70%
Zinc 0.53mg 7.9mg 67%
Fats 0.49g 41.56g 63%
Fiber 5.3g 19.5g 57%
Protein 1.39g 17.99g 33%
Selenium 0.4µg 13.5µg 24%
Calories 43kcal 525kcal 24%
Vitamin C 21mg 1mg 22%
Saturated fat 0.014g 4.517g 20%
Vitamin K 19.8µg 0µg 17%
Vitamin B6 0.03mg 0.247mg 17%
Potassium 162mg 719mg 16%
Monounsaturated fat 0.047g 5.982g 15%
Folate 25µg 82µg 14%
Vitamin B2 0.026mg 0.1mg 6%
Carbs 9.61g 28.13g 6%
Vitamin E 1.17mg 1.77mg 4%
Fructose 2.4g 0.29g 3%
Vitamin B3 0.646mg 0.896mg 2%
Vitamin A 11µg 0µg 1%
Sodium 1mg 26mg 1%
Vitamin B5 0.276mg 0.324mg 1%
Net carbs 4.31g 8.63g N/A
Sugar 4.88g 2.99g N/A
Choline 8.5mg 8.8mg 0%
Tryptophan 0.184mg 0%
Threonine 0.686mg 0%
Isoleucine 0.819mg 0%
Leucine 1.321mg 0%
Lysine 0.952mg 0%
Methionine 0.502mg 0%
Phenylalanine 0.758mg 0%
Valine 1.095mg 0%
Histidine 0.471mg 0%
Omega-3 - ALA 0.273g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Poppy seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Blackberry
33%
Poppy seed
Minerals Daily Need Coverage Score
23%
Blackberry
319%
Poppy seed

Comparison summary

Which food is lower in Sugar?
Poppy seed
Poppy seed is lower in Sugar (difference - 1.89g)
Which food is lower in glycemic index?
Poppy seed
Poppy seed is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
Which food is richer in vitamins?
Poppy seed
Poppy seed is relatively richer in vitamins
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 4.503g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.