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Blackberry vs. Smoothie — In-Depth Nutrition Comparison

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How are blackberries and smoothie different?

  • Blackberries are higher in fiber and iron; however, smoothie is richer in vitamin B12.
  • Daily need coverage for fiber for blackberries is 21% higher.
  • Blackberries contain 7 times more potassium than smoothie. While blackberries contain 162mg of potassium, smoothie contains only 24mg.
  • Blackberries have less sugar.
  • Blackberries have a lower glycemic index (25) than smoothie (44).

Blackberries, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana are the varieties used in this article.

Infographic

Blackberry vs Smoothie 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +575%
Contains more IronIron +313.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +41.4%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin B3Vitamin B3 +26.3%
Contains more Vitamin B6Vitamin B6 +173.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +13.9%
Contains more FatsFats +∞%
Contains more CarbsCarbs +17.8%
~equal in Water ~90.28g
~equal in Other ~0.34g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Smoothie DV% diff.
Manganese 0.646mg 28%
Fiber 5.3g 0g 21%
Copper 0.165mg 18%
Vitamin K 19.8µg 17%
Vitamin B12 0µg 0.24µg 10%
Vitamin E 1.17mg 8%
Folate 25µg 6%
Iron 0.62mg 0.15mg 6%
Vitamin B5 0.276mg 6%
Magnesium 20mg 5%
Zinc 0.53mg 5%
Vitamin B6 0.03mg 0.082mg 4%
Vitamin C 21mg 24.5mg 4%
Potassium 162mg 24mg 4%
Fructose 2.4g 3%
Phosphorus 22mg 3%
Vitamin B2 0.026mg 2%
Choline 8.5mg 2%
Polyunsaturated fat 0.28g 2%
Vitamin B1 0.02mg 2%
Vitamin B3 0.646mg 0.816mg 1%
Vitamin A 11µg 1%
Selenium 0.4µg 1%
Sodium 1mg 29mg 1%
Calcium 29mg 41mg 1%
Fats 0.49g 0g 1%
Calories 43kcal 37kcal 0%
Protein 1.39g 1.22g 0%
Carbs 9.61g 8.16g 0%
Net carbs 4.31g 8.16g N/A
Sugar 4.88g 7.35g N/A
Saturated fat 0.014g 0g 0%
Monounsaturated fat 0.047g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Smoothie
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
11%
Smoothie
Minerals Daily Need Coverage Score
23%
Blackberry
2%
Smoothie

Comparison summary

Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.014g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $0.3)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 2.47g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food is richer in vitamins?
Blackberry
Blackberry is relatively richer in vitamins
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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.