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Blackberry vs. Shortbread — In-Depth Nutrition Comparison

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The main differences between blackberries and shortbread

  • Blackberries have more vitamin C, fiber, and manganese; however, shortbread has more iron, vitamin B1, vitamin B2, vitamin B3, and folate.
  • Daily need coverage for saturated fat for shortbread is 40% higher.
  • Blackberries are lower in sodium.
  • Shortbread has a higher glycemic index than blackberries.

Food types used in this article are Blackberries, raw and Cookies, shortbread, commercially prepared, plain.

Infographic

Blackberry vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +123.1%
Contains more PotassiumPotassium +84.1%
Contains more CopperCopper +83.3%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +64.4%
Contains more IronIron +380.6%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +1450%
~equal in Zinc ~0.49mg

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% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +80%
Contains more CholineCholine +844.4%
Contains more Vitamin EVitamin E +108.5%
Contains more Vitamin B1Vitamin B1 +1665%
Contains more Vitamin B2Vitamin B2 +1107.7%
Contains more Vitamin B3Vitamin B3 +407%
Contains more Vitamin B5Vitamin B5 +16.3%
Contains more Vitamin B6Vitamin B6 +136.7%
Contains more FolateFolate +224%
~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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2348.6%
Contains more ProteinProtein +286.3%
Contains more FatsFats +5251%
Contains more CarbsCarbs +563.7%
Contains more OtherOther +186.1%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +14172.3%
Contains more Poly. FatPolyunsaturated fat +2873.6%

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
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +541.7%
Contains more FructoseFructose +700%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +29885.7%
~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 Shortbread
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blackberry Shortbread DV% diff.
Polyunsaturated fat 0.28g 8.326g 54%
Fats 0.49g 26.22g 40%
Saturated fat 0.014g 8.105g 37%
Iron 0.62mg 2.98mg 30%
Vitamin B1 0.02mg 0.353mg 28%
Calories 43kcal 514kcal 24%
Vitamin C 21mg 0mg 23%
Vitamin B2 0.026mg 0.314mg 22%
Carbs 9.61g 63.78g 18%
Monounsaturated fat 0.047g 6.708g 17%
Starch 0g 40.47g 17%
Vitamin B3 0.646mg 3.275mg 16%
Fiber 5.3g 1.3g 16%
Sodium 1mg 353mg 15%
Folate 25µg 81µg 14%
Manganese 0.646mg 0.393mg 11%
Selenium 0.4µg 6.2µg 11%
Copper 0.165mg 0.09mg 8%
Vitamin E 1.17mg 2.44mg 8%
Protein 1.39g 5.37g 8%
Vitamin K 19.8µg 11µg 7%
Phosphorus 22mg 66mg 6%
Fructose 2.4g 0.3g 3%
Vitamin B6 0.03mg 0.071mg 3%
Potassium 162mg 88mg 2%
Calcium 29mg 13mg 2%
Choline 8.5mg 0.9mg 1%
Magnesium 20mg 14mg 1%
Vitamin B5 0.276mg 0.321mg 1%
Vitamin A 11µg 0µg 1%
Net carbs 4.31g 62.48g N/A
Sugar 4.88g 21.65g N/A
Zinc 0.53mg 0.49mg 0%
Trans fat 0g 0.714g N/A
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Shortbread
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%
Shortbread
Minerals Daily Need Coverage Score
23%
Blackberry
34%
Shortbread

Comparison summary

Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $0.3)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 16.77g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 352mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 8.091g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 39)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.