Blackberry vs. Porridge — In-Depth Nutrition Comparison
Compare
A recap on differences between blackberries and porridge
- Blackberries have more manganese, vitamin C, fiber, vitamin K, copper, and vitamin E; however, porridge is higher in iron and calcium.
- Porridge covers your daily iron needs 39% more than blackberries.
- The glycemic index of porridge is higher.
Food varieties used in this article are Blackberries, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
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.
| Contains more MagnesiumMagnesium | +300% |
| Contains more PotassiumPotassium | +912.5% |
| Contains more CopperCopper | +312.5% |
| Contains more ZincZinc | +307.7% |
| Contains more PhosphorusPhosphorus | +46.7% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +200% |
| Contains more IronIron | +503.2% |
| Contains more SeleniumSelenium | +600% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +5750% |
| Contains more Vitamin B3Vitamin B3 | +24.2% |
| Contains more Vitamin B5Vitamin B5 | +288.7% |
| Contains more Vitamin B6Vitamin B6 | +130.8% |
| Contains more Vitamin KVitamin K | +19700% |
| Contains more FolateFolate | +108.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +175% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
1.44 g
Fats:
0.21 g
Carbs:
10.52 g
Water:
87.61 g
Other:
0.22 g
| Contains more FatsFats | +133.3% |
| Contains more OtherOther | +63.6% |
~equal in
Protein
~1.44g
~equal in
Carbs
~10.52g
~equal in
Water
~87.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
Saturated fat:
Sat. Fat
0.033 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.114 g
| Contains less Sat. FatSaturated fat | -57.6% |
| Contains more Mono. FatMonounsaturated fat | +67.9% |
| Contains more Poly. FatPolyunsaturated fat | +145.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0.62mg | 3.74mg | 39% |
| Manganese | 0.646mg | 0mg | 28% |
| Vitamin C | 21mg | 0mg | 23% |
| Fiber | 5.3g | 0.5g | 19% |
| Vitamin K | 19.8µg | 0.1µg | 16% |
| Copper | 0.165mg | 0.04mg | 14% |
| Vitamin E | 1.17mg | 0.02mg | 8% |
| Calcium | 29mg | 87mg | 6% |
| Vitamin B5 | 0.276mg | 0.071mg | 4% |
| Magnesium | 20mg | 5mg | 4% |
| Potassium | 162mg | 16mg | 4% |
| Selenium | 0.4µg | 2.8µg | 4% |
| Zinc | 0.53mg | 0.13mg | 4% |
| Fructose | 2.4g | 3% | |
| Folate | 25µg | 12µg | 3% |
| Vitamin B1 | 0.02mg | 0.055mg | 3% |
| Choline | 8.5mg | 2% | |
| Vitamin A | 11µg | 0µg | 1% |
| Vitamin B3 | 0.646mg | 0.52mg | 1% |
| Phosphorus | 22mg | 15mg | 1% |
| Polyunsaturated fat | 0.28g | 0.114g | 1% |
| Vitamin B6 | 0.03mg | 0.013mg | 1% |
| Calories | 43kcal | 50kcal | 0% |
| Protein | 1.39g | 1.44g | 0% |
| Fats | 0.49g | 0.21g | 0% |
| Carbs | 9.61g | 10.52g | 0% |
| Net carbs | 4.31g | 10.02g | N/A |
| Sugar | 4.88g | 0.03g | N/A |
| Sodium | 1mg | 6mg | 0% |
| Vitamin B2 | 0.026mg | 0.025mg | 0% |
| Saturated fat | 0.014g | 0.033g | 0% |
| Monounsaturated fat | 0.047g | 0.028g | 0% |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.045mg | 0% | |
| Isoleucine | 0.063mg | 0% | |
| Leucine | 0.11mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.027mg | 0% | |
| Phenylalanine | 0.078mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
4%
Minerals Daily Need Coverage Score
23%
21%
Comparison summary
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 4.85g)
Which food is cheaper?
Porridge is cheaper (difference - $0.3)
Which food contains less Sodium?
Blackberry contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Blackberry is lower in Saturated fat (difference - 0.019g)
Which food is lower in glycemic index?
Blackberry is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Blackberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.