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Blackberry vs. Rice — In-Depth Nutrition Comparison

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What are the differences between blackberries and rice?

  • Blackberries are higher in vitamin C, fiber, vitamin K, copper, manganese, and vitamin E, yet rice is higher in selenium, vitamin B1, folate, and iron.
  • Blackberries' daily need coverage for vitamin C is 23% more.
  • The glycemic index of blackberries is lower.

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.
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%
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +190%
Contains more PotassiumPotassium +362.9%
Contains more CopperCopper +139.1%
Contains more ManganeseManganese +36.9%
Contains more IronIron +93.5%
Contains more PhosphorusPhosphorus +95.5%
Contains more SeleniumSelenium +1775%
~equal in Zinc ~0.49mg
~equal in Sodium ~1mg

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%
Rice
Rice
5
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 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2825%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +304.8%
Contains more Vitamin B1Vitamin B1 +715%
Contains more Vitamin B3Vitamin B3 +128.5%
Contains more Vitamin B5Vitamin B5 +41.3%
Contains more Vitamin B6Vitamin B6 +210%
Contains more FolateFolate +132%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Rice DV% diff.
Vitamin C 21mg 0mg 23%
Fiber 5.3g 0.4g 20%
Vitamin K 19.8µg 0µg 17%
Selenium 0.4µg 7.5µg 13%
Vitamin B1 0.02mg 0.163mg 12%
Copper 0.165mg 0.069mg 11%
Vitamin E 1.17mg 0.04mg 8%
Folate 25µg 58µg 8%
Manganese 0.646mg 0.472mg 8%
Iron 0.62mg 1.2mg 7%
Carbs 9.61g 28.17g 6%
Vitamin B6 0.03mg 0.093mg 5%
Vitamin B3 0.646mg 1.476mg 5%
Calories 43kcal 130kcal 4%
Potassium 162mg 35mg 4%
Phosphorus 22mg 43mg 3%
Protein 1.39g 2.69g 3%
Fructose 2.4g 3%
Calcium 29mg 10mg 2%
Vitamin B5 0.276mg 0.39mg 2%
Magnesium 20mg 12mg 2%
Choline 8.5mg 2.1mg 1%
Polyunsaturated fat 0.28g 0.076g 1%
Vitamin A 11µg 0µg 1%
Vitamin B2 0.026mg 0.013mg 1%
Fats 0.49g 0.28g 0%
Net carbs 4.31g 27.77g N/A
Sugar 4.88g 0.05g N/A
Zinc 0.53mg 0.49mg 0%
Sodium 1mg 1mg 0%
Saturated fat 0.014g 0.077g 0%
Monounsaturated fat 0.047g 0.088g 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 0%

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
Rice
Rice
3
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 FatsFats +75%
Contains more WaterWater +28.8%
Contains more ProteinProtein +93.5%
Contains more CarbsCarbs +193.1%
Contains more OtherOther +16.7%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Poly. FatPolyunsaturated fat +268.4%
Contains more Mono. FatMonounsaturated fat +87.2%

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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.