Blackberry vs. Pumpkin — In-Depth Nutrition Comparison
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The main differences between blackberries and pumpkin
- Blackberries have more manganese, fiber, vitamin K, and vitamin C; however, pumpkin has more vitamin A, vitamin B2, and potassium.
- Daily need coverage for vitamin A for pumpkin is 166% higher.
- Pumpkin has 18 times less vitamin K than blackberries. Blackberries have 19.8µg of vitamin K, while pumpkin has 1.1µg.
- Pumpkin is lower in sugar.
- Pumpkin has a higher glycemic index than blackberries.
Food types used in this article are Blackberries, raw and Pumpkin, raw.
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.
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +38.1% |
| Contains more CopperCopper | +29.9% |
| Contains more ZincZinc | +65.6% |
| Contains more ManganeseManganese | +416.8% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more PotassiumPotassium | +109.9% |
| Contains more IronIron | +29% |
| Contains more PhosphorusPhosphorus | +100% |
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 | +133.3% |
| Contains more Vitamin KVitamin K | +1700% |
| Contains more FolateFolate | +56.3% |
| Contains more Vitamin AVitamin A | +3772.7% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +323.1% |
| Contains more Vitamin B6Vitamin B6 | +103.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 11µg | 426µg | 46% |
| Manganese | 0.646mg | 0.125mg | 23% |
| Fiber | 5.3g | 0.5g | 19% |
| Vitamin K | 19.8µg | 1.1µg | 16% |
| Vitamin C | 21mg | 9mg | 13% |
| Vitamin B2 | 0.026mg | 0.11mg | 6% |
| Potassium | 162mg | 340mg | 5% |
| Copper | 0.165mg | 0.127mg | 4% |
| Fructose | 2.4g | 3% | |
| Phosphorus | 22mg | 44mg | 3% |
| Vitamin B1 | 0.02mg | 0.05mg | 3% |
| Folate | 25µg | 16µg | 2% |
| Zinc | 0.53mg | 0.32mg | 2% |
| Polyunsaturated fat | 0.28g | 0.005g | 2% |
| Iron | 0.62mg | 0.8mg | 2% |
| Magnesium | 20mg | 12mg | 2% |
| Vitamin B6 | 0.03mg | 0.061mg | 2% |
| Protein | 1.39g | 1g | 1% |
| Fats | 0.49g | 0.1g | 1% |
| Calories | 43kcal | 26kcal | 1% |
| Calcium | 29mg | 21mg | 1% |
| Carbs | 9.61g | 6.5g | 1% |
| Vitamin E | 1.17mg | 1.06mg | 1% |
| Net carbs | 4.31g | 6g | N/A |
| Sugar | 4.88g | 2.76g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Selenium | 0.4µg | 0.3µg | 0% |
| Vitamin B3 | 0.646mg | 0.6mg | 0% |
| Vitamin B5 | 0.276mg | 0.298mg | 0% |
| Choline | 8.5mg | 8.2mg | 0% |
| Saturated fat | 0.014g | 0.052g | 0% |
| Monounsaturated fat | 0.047g | 0.013g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.029mg | 0% | |
| Isoleucine | 0.031mg | 0% | |
| Leucine | 0.046mg | 0% | |
| Lysine | 0.054mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.032mg | 0% | |
| Valine | 0.035mg | 0% | |
| Histidine | 0.016mg | 0% |
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 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
| Contains more ProteinProtein | +39% |
| Contains more FatsFats | +390% |
| Contains more CarbsCarbs | +47.8% |
| Contains more OtherOther | +122.2% |
~equal in
Water
~91.6g
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
0.052 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.005 g
| Contains less Sat. FatSaturated fat | -73.1% |
| Contains more Mono. FatMonounsaturated fat | +261.5% |
| Contains more Poly. FatPolyunsaturated fat | +5500% |