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Blackberry vs. Salmonberries — In-Depth Nutrition Comparison

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What are the main differences between Blackberry and Salmonberries?

  • Blackberry is richer in Copper, Fiber, and Vitamin C, yet Salmonberries are richer in Manganese.
  • Salmonberries' daily need coverage for Manganese is 20% higher.
  • Blackberry has 6 times more Copper than Salmonberries. Blackberry has 0.165mg of Copper, while Salmonberries have 0.03mg.

We used Blackberries, raw and Salmonberries, raw (Alaska Native) types in this comparison.

Infographic

Blackberry vs Salmonberries 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.
Contains more Calcium +123.1%
Contains more Iron +55%
Contains more Magnesium +33.3%
Contains more Potassium +47.3%
Contains less Sodium -92.9%
Contains more Zinc +89.3%
Contains more Copper +450%
Contains more Phosphorus +22.7%
Contains more Manganese +70.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 11% 12% 10% 2% 8% 10% 144% 0%
Contains more Calcium +123.1%
Contains more Iron +55%
Contains more Magnesium +33.3%
Contains more Potassium +47.3%
Contains less Sodium -92.9%
Contains more Zinc +89.3%
Contains more Copper +450%
Contains more Phosphorus +22.7%
Contains more Manganese +70.3%

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.
:
Contains more Vitamin C +128.3%
Contains more Vitamin B3 +38.6%
Contains more Vitamin B5 +65.3%
Contains more Folate +47.1%
Contains more Vitamin K +33.8%
Contains more Vitamin A +131.8%
Contains more Vitamin E +37.6%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +138.5%
Contains more Vitamin B6 +160%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 5% 50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 30% 33% 0% 31% 11% 15% 9% 11% 18% 13% 0% 0% 37%
Contains more Vitamin C +128.3%
Contains more Vitamin B3 +38.6%
Contains more Vitamin B5 +65.3%
Contains more Folate +47.1%
Contains more Vitamin K +33.8%
Contains more Vitamin A +131.8%
Contains more Vitamin E +37.6%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +138.5%
Contains more Vitamin B6 +160%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +63.5%
Contains more Fats +48.5%
Contains more Other +55.6%
Equal in Carbs - 10.05
Equal in Water - 88.21
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 g
Contains more Protein +63.5%
Contains more Fats +48.5%
Contains more Other +55.6%
Equal in Carbs - 10.05
Equal in Water - 88.21

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +250%
Contains more Glucose +21.6%
Contains more Fructose +37.1%
Contains more Maltose +∞%
Contains more Galactose +∞%
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
52% 48%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 1.9 g
Fructose: 1.75 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +250%
Contains more Glucose +21.6%
Contains more Fructose +37.1%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Salmonberries Opinion
Net carbs 4.31g 8.15g Salmonberries
Protein 1.39g 0.85g Blackberry
Fats 0.49g 0.33g Blackberry
Carbs 9.61g 10.05g Salmonberries
Calories 43kcal 47kcal Salmonberries
Fructose 2.4g 1.75g Blackberry
Sugar 4.88g 3.66g Salmonberries
Fiber 5.3g 1.9g Blackberry
Calcium 29mg 13mg Blackberry
Iron 0.62mg 0.4mg Blackberry
Magnesium 20mg 15mg Blackberry
Phosphorus 22mg 27mg Salmonberries
Potassium 162mg 110mg Blackberry
Sodium 1mg 14mg Blackberry
Zinc 0.53mg 0.28mg Blackberry
Copper 0.165mg 0.03mg Blackberry
Manganese 0.646mg 1.1mg Salmonberries
Selenium 0.4µg Blackberry
Vitamin A 214IU 496IU Salmonberries
Vitamin A RAE 11µg 50µg Salmonberries
Vitamin E 1.17mg 1.61mg Salmonberries
Vitamin C 21mg 9.2mg Blackberry
Vitamin B1 0.02mg 0.041mg Salmonberries
Vitamin B2 0.026mg 0.062mg Salmonberries
Vitamin B3 0.646mg 0.466mg Blackberry
Vitamin B5 0.276mg 0.167mg Blackberry
Vitamin B6 0.03mg 0.078mg Salmonberries
Folate 25µg 17µg Blackberry
Choline 8.5mg Blackberry
Vitamin K 19.8µg 14.8µg Blackberry
Saturated Fat 0.014g Salmonberries
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 Salmonberries
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 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
16%
Salmonberries
Minerals Daily Need Coverage Score
23%
Blackberry
21%
Salmonberries

Comparison summary

Which food is lower in Sugar?
Salmonberries
Salmonberries is lower in Sugar (difference - 1.22g)
Which food is lower in Cholesterol?
Salmonberries
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Salmonberries
Salmonberries is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Salmonberries
Salmonberries is lower in glycemic index (difference - 25)
Which food is cheaper?
Salmonberries
Salmonberries is cheaper (difference - $0.3)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 13mg)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/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.