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Blackberry vs. Rye — In-Depth Nutrition Comparison

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The main differences between blackberries and rye

  • Blackberries have more vitamin C; however, rye has more manganese, phosphorus, fiber, iron, vitamin B1, selenium, vitamin B5, vitamin B3, and copper.
  • Daily need coverage for manganese for rye is 84% higher.

Food types used in this article are Blackberries, raw and Rye grain.

Infographic

Blackberry vs Rye 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%
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +20.8%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +450%
Contains more PotassiumPotassium +214.8%
Contains more IronIron +324.2%
Contains more CopperCopper +122.4%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +1409.1%
Contains more ManganeseManganese +298.9%
Contains more SeleniumSelenium +3375%

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%
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +37.6%
Contains more Vitamin KVitamin K +235.6%
Contains more Vitamin B1Vitamin B1 +1480%
Contains more Vitamin B2Vitamin B2 +865.4%
Contains more Vitamin B3Vitamin B3 +561%
Contains more Vitamin B5Vitamin B5 +427.5%
Contains more Vitamin B6Vitamin B6 +880%
Contains more FolateFolate +52%
Contains more CholineCholine +257.6%
~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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +731.6%
Contains more ProteinProtein +643.9%
Contains more FatsFats +232.7%
Contains more CarbsCarbs +689.4%
Contains more OtherOther +336.1%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +342.6%
Contains more Poly. FatPolyunsaturated fat +173.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Rye
Rye
1
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +1343.8%
Contains more FructoseFructose +2081.8%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +914.3%
~equal in Starch ~0g
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Rye DV% diff.
Manganese 0.646mg 2.577mg 84%
Phosphorus 22mg 332mg 44%
Fiber 5.3g 15.1g 39%
Vitamin B1 0.02mg 0.316mg 25%
Iron 0.62mg 2.63mg 25%
Selenium 0.4µg 13.9µg 25%
Vitamin B5 0.276mg 1.456mg 24%
Vitamin C 21mg 0mg 23%
Vitamin B3 0.646mg 4.27mg 23%
Carbs 9.61g 75.86g 22%
Copper 0.165mg 0.367mg 22%
Magnesium 20mg 110mg 21%
Vitamin B6 0.03mg 0.294mg 20%
Zinc 0.53mg 2.65mg 19%
Protein 1.39g 10.34g 18%
Vitamin B2 0.026mg 0.251mg 17%
Calories 43kcal 338kcal 15%
Vitamin K 19.8µg 5.9µg 12%
Potassium 162mg 510mg 10%
Choline 8.5mg 30.4mg 4%
Fructose 2.4g 0.11g 3%
Polyunsaturated fat 0.28g 0.767g 3%
Folate 25µg 38µg 3%
Vitamin E 1.17mg 0.85mg 2%
Fats 0.49g 1.63g 2%
Calcium 29mg 24mg 1%
Saturated fat 0.014g 0.197g 1%
Vitamin A 11µg 1µg 1%
Net carbs 4.31g 60.76g N/A
Sugar 4.88g 0.98g N/A
Sodium 1mg 2mg 0%
Monounsaturated fat 0.047g 0.208g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Rye
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
35%
Rye
Minerals Daily Need Coverage Score
23%
Blackberry
98%
Rye

Comparison summary

Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 0.183g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 9)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.1)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.