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Blackberry vs. Ricotta — In-Depth Nutrition Comparison

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How are blackberries and ricotta different?

  • Blackberries are richer in manganese, vitamin C, fiber, copper, and vitamin K, while ricotta is higher in selenium, phosphorus, and calcium.
  • Ricotta covers your daily need for saturated fat, 41% more than blackberries.
  • Blackberries are lower in saturated fat.

Blackberries, raw and Cheese, ricotta, whole milk types were used in this article.

Infographic

Blackberry vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +81.8%
Contains more PotassiumPotassium +54.3%
Contains more IronIron +63.2%
Contains more CopperCopper +685.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +10666.7%
Contains more CalciumCalcium +613.8%
Contains more ZincZinc +118.9%
Contains more PhosphorusPhosphorus +618.2%
Contains more SeleniumSelenium +3525%

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 0% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +963.6%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B3Vitamin B3 +521.2%
Contains more Vitamin B5Vitamin B5 +29.6%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +108.3%
Contains more Vitamin AVitamin A +990.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B6Vitamin B6 +43.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +105.9%

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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +216.1%
Contains more WaterWater +22.9%
Contains more ProteinProtein +710.1%
Contains more FatsFats +2549%
Contains more OtherOther +183.3%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +7617%
Contains more Poly. FatPolyunsaturated fat +37.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Ricotta DV% diff.
Saturated fat 0.014g 8.295g 38%
Manganese 0.646mg 0.006mg 28%
Selenium 0.4µg 14.5µg 26%
Vitamin C 21mg 0mg 23%
Fiber 5.3g 0g 21%
Protein 1.39g 11.26g 20%
Phosphorus 22mg 158mg 19%
Fats 0.49g 12.98g 19%
Calcium 29mg 207mg 18%
Cholesterol 0mg 51mg 17%
Vitamin K 19.8µg 1.1µg 16%
Copper 0.165mg 0.021mg 16%
Vitamin B12 0µg 0.34µg 14%
Vitamin B2 0.026mg 0.195mg 13%
Vitamin A 11µg 120µg 12%
Monounsaturated fat 0.047g 3.627g 9%
Vitamin E 1.17mg 0.11mg 7%
Calories 43kcal 174kcal 7%
Zinc 0.53mg 1.16mg 6%
Sodium 1mg 84mg 4%
Vitamin B3 0.646mg 0.104mg 3%
Folate 25µg 12µg 3%
Fructose 2.4g 3%
Iron 0.62mg 0.38mg 3%
Choline 8.5mg 17.5mg 2%
Potassium 162mg 105mg 2%
Carbs 9.61g 3.04g 2%
Magnesium 20mg 11mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin B1 0.02mg 0.013mg 1%
Vitamin D 0IU 10IU 1%
Vitamin B6 0.03mg 0.043mg 1%
Vitamin B5 0.276mg 0.213mg 1%
Polyunsaturated fat 0.28g 0.385g 1%
Net carbs 4.31g 3.04g N/A
Sugar 4.88g 0.27g N/A
Tryptophan 0.125mg 0%
Threonine 0.517mg 0%
Isoleucine 0.589mg 0%
Leucine 1.221mg 0%
Lysine 1.338mg 0%
Methionine 0.281mg 0%
Phenylalanine 0.556mg 0%
Valine 0.692mg 0%
Histidine 0.459mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Ricotta
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
14%
Ricotta
Minerals Daily Need Coverage Score
23%
Blackberry
29%
Ricotta

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 4.61g)
Which food is lower in Cholesterol?
Blackberry
Blackberry is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 83mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 8.281g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 2)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.7)
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.
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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.