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Blackberry vs Rose hip - In-Depth Nutrition Comparison

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A recap on differences between Blackberry and Rose hip

  • Blackberry has less Vitamin C, Fiber, Vitamin E , Vitamin A RAE, Manganese, Calcium, Magnesium, Vitamin B2, Vitamin B5, and Potassium.
  • Rose hip covers your daily Vitamin C needs 450% more than Blackberry.

Food varieties used in this article are Blackberries, raw and Rose Hips, wild (Northern Plains Indians).

Infographic

Blackberry vs Rose hip 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Blackberry
Blackberry
3
:
5
Rose hip
Rose hip
Contains less Sodium -75%
Contains more Zinc +112%
Contains more Copper +46%
Contains more Calcium +482.8%
Contains more Iron +71%
Contains more Magnesium +245%
Contains more Phosphorus +177.3%
Contains more Potassium +164.8%
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Rose hip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 40% 50% 27% 38% 1% 7% 38%
Contains less Sodium -75%
Contains more Zinc +112%
Contains more Copper +46%
Contains more Calcium +482.8%
Contains more Iron +71%
Contains more Magnesium +245%
Contains more Phosphorus +177.3%
Contains more Potassium +164.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Blackberry
Blackberry
4
:
8
Rose hip
Rose hip
Contains more Vitamin B1 +25%
Contains more Folate +733.3%
Contains more Vitamin A +1930.4%
Contains more Vitamin E +399.1%
Contains more Vitamin C +1928.6%
Contains more Vitamin B2 +538.5%
Contains more Vitamin B3 +101.2%
Contains more Vitamin B5 +189.9%
Contains more Vitamin B6 +153.3%
Contains more Vitamin K +30.8%
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%
Rose hip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 261% 117% 0% 1420% 4% 39% 25% 48% 18% 3% 0% 65%
Contains more Vitamin B1 +25%
Contains more Folate +733.3%
Contains more Vitamin A +1930.4%
Contains more Vitamin E +399.1%
Contains more Vitamin C +1928.6%
Contains more Vitamin B2 +538.5%
Contains more Vitamin B3 +101.2%
Contains more Vitamin B5 +189.9%
Contains more Vitamin B6 +153.3%
Contains more Vitamin K +30.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blackberry
Blackberry
2
:
3
Rose hip
Rose hip
Contains more Fats +44.1%
Contains more Water +50.3%
Contains more Protein +15.1%
Contains more Carbs +297.7%
Contains more Other +227.8%
Blackberry
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Rose hip
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
Contains more Fats +44.1%
Contains more Water +50.3%
Contains more Protein +15.1%
Contains more Carbs +297.7%
Contains more Other +227.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Blackberry
Blackberry
4
:
0
Rose hip
Rose hip
Contains more Glucose +72.4%
Contains more Fructose +106.9%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Sucrose - 0.07
Blackberry
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
Rose hip
3% 52% 45%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.34 g
Fructose: 1.16 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +72.4%
Contains more Fructose +106.9%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Sucrose - 0.07

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Blackberry Rose hip
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Blackberry Rose hip Opinion
Net carbs 4.31g 14.12g Rose hip
Protein 1.39g 1.6g Rose hip
Fats 0.49g 0.34g Blackberry
Carbs 9.61g 38.22g Rose hip
Calories 43kcal 162kcal Rose hip
Fructose 2.4g 1.16g Blackberry
Sugar 4.88g 2.58g Rose hip
Fiber 5.3g 24.1g Rose hip
Calcium 29mg 169mg Rose hip
Iron 0.62mg 1.06mg Rose hip
Magnesium 20mg 69mg Rose hip
Phosphorus 22mg 61mg Rose hip
Potassium 162mg 429mg Rose hip
Sodium 1mg 4mg Blackberry
Zinc 0.53mg 0.25mg Blackberry
Copper 0.165mg 0.113mg Blackberry
Vitamin A 214IU 4345IU Rose hip
Vitamin A RAE 11µg 217µg Rose hip
Vitamin E 1.17mg 5.84mg Rose hip
Vitamin C 21mg 426mg Rose hip
Vitamin B1 0.02mg 0.016mg Blackberry
Vitamin B2 0.026mg 0.166mg Rose hip
Vitamin B3 0.646mg 1.3mg Rose hip
Vitamin B5 0.276mg 0.8mg Rose hip
Vitamin B6 0.03mg 0.076mg Rose hip
Folate 25µg 3µg Blackberry
Vitamin K 19.8µg 25.9µg Rose hip
Saturated Fat 0.014g Rose hip
Monounsaturated Fat 0.047g Blackberry
Polyunsaturated fat 0.28g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Rose hip
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
18%
Blackberry
166%
Rose hip
Minerals Daily Need Coverage Score
17%
Blackberry
31%
Rose hip

Comparison summary

Which food is lower in Sugar?
Rose hip
Rose hip is lower in Sugar (difference - 2.3g)
Which food is lower in Cholesterol?
Rose hip
Rose hip is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Rose hip
Rose hip is lower in Saturated Fat (difference - 0.014g)
Which food is richer in minerals?
Rose hip
Rose hip is relatively richer in minerals
Which food is richer in vitamins?
Rose hip
Rose hip is relatively richer in vitamins
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 39)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.7)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
  2. Rose hip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.