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  6. Blackberry vs. Rice

Blackberry vs. Rice — In-Depth Nutrition Comparison

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What are the differences between Blackberry and Rice?

  • Blackberry is higher in Vitamin C, Fiber, Vitamin K, Copper, Manganese, and Vitamin E , yet Rice is higher in Selenium, Vitamin B1, Folate, and Iron.
  • Blackberry's daily need coverage for Vitamin C is 23% more.

We used Blackberries, raw and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Blackberry vs Rice 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.
Blackberry
Blackberry
6
:
3
Rice
Rice
Contains more Calcium +190%
Contains more Magnesium +66.7%
Contains more Potassium +362.9%
Contains more Copper +139.1%
Contains more Manganese +36.9%
Contains more Iron +93.5%
Contains more Phosphorus +95.5%
Contains more Selenium +1775%
Equal in Sodium - 1
Equal in Zinc - 0.49
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +190%
Contains more Magnesium +66.7%
Contains more Potassium +362.9%
Contains more Copper +139.1%
Contains more Manganese +36.9%
Contains more Iron +93.5%
Contains more Phosphorus +95.5%
Contains more Selenium +1775%
Equal in Sodium - 1
Equal in Zinc - 0.49

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.
Blackberry
Blackberry
5
:
5
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +2825%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +715%
Contains more Vitamin B3 +128.5%
Contains more Vitamin B5 +41.3%
Contains more Vitamin B6 +210%
Contains more Folate +132%
Blackberry
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +2825%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +715%
Contains more Vitamin B3 +128.5%
Contains more Vitamin B5 +41.3%
Contains more Vitamin B6 +210%
Contains more Folate +132%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blackberry
Blackberry
2
:
3
Rice
Rice
Contains more Fats +75%
Contains more Water +28.8%
Contains more Protein +93.5%
Contains more Carbs +193.1%
Contains more Other +16.7%
Blackberry
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Fats +75%
Contains more Water +28.8%
Contains more Protein +93.5%
Contains more Carbs +193.1%
Contains more Other +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blackberry
Blackberry
2
:
1
Rice
Rice
Contains less Saturated Fat -81.8%
Contains more Polyunsaturated fat +268.4%
Contains more Monounsaturated Fat +87.2%
Blackberry
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -81.8%
Contains more Polyunsaturated fat +268.4%
Contains more Monounsaturated Fat +87.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Rice Opinion
Net carbs 4.31g 27.77g Rice
Protein 1.39g 2.69g Rice
Fats 0.49g 0.28g Blackberry
Carbs 9.61g 28.17g Rice
Calories 43kcal 130kcal Rice
Fructose 2.4g Blackberry
Sugar 4.88g 0.05g Rice
Fiber 5.3g 0.4g Blackberry
Calcium 29mg 10mg Blackberry
Iron 0.62mg 1.2mg Rice
Magnesium 20mg 12mg Blackberry
Phosphorus 22mg 43mg Rice
Potassium 162mg 35mg Blackberry
Sodium 1mg 1mg
Zinc 0.53mg 0.49mg Blackberry
Copper 0.165mg 0.069mg Blackberry
Manganese 0.646mg 0.472mg Blackberry
Selenium 0.4µg 7.5µg Rice
Vitamin A 214IU 0IU Blackberry
Vitamin A RAE 11µg 0µg Blackberry
Vitamin E 1.17mg 0.04mg Blackberry
Vitamin C 21mg 0mg Blackberry
Vitamin B1 0.02mg 0.163mg Rice
Vitamin B2 0.026mg 0.013mg Blackberry
Vitamin B3 0.646mg 1.476mg Rice
Vitamin B5 0.276mg 0.39mg Rice
Vitamin B6 0.03mg 0.093mg Rice
Folate 25µg 58µg Rice
Vitamin K 19.8µg 0µg Blackberry
Tryptophan 0.031mg Rice
Threonine 0.096mg Rice
Isoleucine 0.116mg Rice
Leucine 0.222mg Rice
Lysine 0.097mg Rice
Methionine 0.063mg Rice
Phenylalanine 0.144mg Rice
Valine 0.164mg Rice
Histidine 0.063mg Rice
Saturated Fat 0.014g 0.077g Blackberry
Monounsaturated Fat 0.047g 0.088g Rice
Polyunsaturated fat 0.28g 0.076g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Blackberry
13%
Rice
Minerals Daily Need Coverage Score
23%
Blackberry
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 4.83g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 35)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.7)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.