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Blackberry vs. Rosemary — In-Depth Nutrition Comparison

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A recap on differences between blackberries and rosemary

  • Blackberries have less iron, vitamin A, fiber, calcium, vitamin B6, folate, magnesium, copper, and potassium.
  • Rosemary covers your daily iron needs 75% more than blackberries.
  • Blackberries have less saturated fat.
  • The glycemic index of rosemary is higher.

Food varieties used in this article are Blackberries, raw and Rosemary, fresh.

Infographic

Blackberry vs Rosemary 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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains less SodiumSodium -96.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +355%
Contains more CalciumCalcium +993.1%
Contains more PotassiumPotassium +312.3%
Contains more IronIron +972.6%
Contains more CopperCopper +82.4%
Contains more ZincZinc +75.5%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +48.6%

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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1227.3%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +484.6%
Contains more Vitamin B3Vitamin B3 +41.2%
Contains more Vitamin B5Vitamin B5 +191.3%
Contains more Vitamin B6Vitamin B6 +1020%
Contains more FolateFolate +336%
~equal in Vitamin C ~21.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more WaterWater +30.1%
Contains more ProteinProtein +138.1%
Contains more FatsFats +1095.9%
Contains more CarbsCarbs +115.4%
Contains more OtherOther +555.6%

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
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +2368.1%
Contains more Poly. FatPolyunsaturated fat +221.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Rosemary DV% diff.
Iron 0.62mg 6.65mg 75%
Fiber 5.3g 14.1g 35%
Calcium 29mg 317mg 29%
Vitamin B6 0.03mg 0.336mg 24%
Folate 25µg 109µg 21%
Vitamin K 19.8µg 17%
Magnesium 20mg 91mg 17%
Potassium 162mg 668mg 15%
Copper 0.165mg 0.301mg 15%
Vitamin A 11µg 146µg 15%
Manganese 0.646mg 0.96mg 14%
Saturated fat 0.014g 2.838g 13%
Vitamin B5 0.276mg 0.804mg 11%
Vitamin B2 0.026mg 0.152mg 10%
Fats 0.49g 5.86g 8%
Vitamin E 1.17mg 8%
Phosphorus 22mg 66mg 6%
Calories 43kcal 131kcal 4%
Protein 1.39g 3.31g 4%
Zinc 0.53mg 0.93mg 4%
Carbs 9.61g 20.7g 4%
Polyunsaturated fat 0.28g 0.901g 4%
Monounsaturated fat 0.047g 1.16g 3%
Fructose 2.4g 3%
Vitamin B3 0.646mg 0.912mg 2%
Choline 8.5mg 2%
Vitamin C 21mg 21.8mg 1%
Selenium 0.4µg 1%
Vitamin B1 0.02mg 0.036mg 1%
Sodium 1mg 26mg 1%
Net carbs 4.31g 6.6g N/A
Sugar 4.88g N/A
Tryptophan 0.051mg 0%
Threonine 0.136mg 0%
Isoleucine 0.136mg 0%
Leucine 0.249mg 0%
Lysine 0.143mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.169mg 0%
Valine 0.165mg 0%
Histidine 0.066mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Rosemary
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
30%
Rosemary
Minerals Daily Need Coverage Score
23%
Blackberry
75%
Rosemary

Comparison summary

Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 4.88g)
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 2.824g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 45)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.