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  6. Blackberry vs. Spelt

Blackberry vs. Spelt — In-Depth Nutrition Comparison

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Important differences between Blackberry and Spelt

  • Blackberry has more Vitamin C, however, Spelt is richer in Manganese, Phosphorus, Iron, Vitamin B3, Copper, Vitamin B1, Magnesium, Zinc, and Fiber.
  • Spelt's daily need coverage for Manganese is 102% more.

The food varieties used in the comparison are Blackberries, raw and Spelt, uncooked.

Infographic

Blackberry vs Spelt 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.
Blackberry
Blackberry
2
:
8
Spelt
Spelt
Contains less Sodium -87.5%
Contains more Iron +616.1%
Contains more Magnesium +580%
Contains more Phosphorus +1722.7%
Contains more Potassium +139.5%
Contains more Zinc +518.9%
Contains more Copper +209.7%
Contains more Manganese +361.8%
Contains more Selenium +2825%
Equal in Calcium - 27
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains less Sodium -87.5%
Contains more Iron +616.1%
Contains more Magnesium +580%
Contains more Phosphorus +1722.7%
Contains more Potassium +139.5%
Contains more Zinc +518.9%
Contains more Copper +209.7%
Contains more Manganese +361.8%
Contains more Selenium +2825%
Equal in Calcium - 27

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.
Blackberry
Blackberry
5
:
6
Spelt
Spelt
Contains more Vitamin A +2040%
Contains more Vitamin E +48.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +450%
Contains more Vitamin B1 +1720%
Contains more Vitamin B2 +334.6%
Contains more Vitamin B3 +959.3%
Contains more Vitamin B5 +287%
Contains more Vitamin B6 +666.7%
Contains more Folate +80%
Blackberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +2040%
Contains more Vitamin E +48.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +450%
Contains more Vitamin B1 +1720%
Contains more Vitamin B2 +334.6%
Contains more Vitamin B3 +959.3%
Contains more Vitamin B5 +287%
Contains more Vitamin B6 +666.7%
Contains more Folate +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blackberry
Blackberry
1
:
4
Spelt
Spelt
Contains more Water +699.9%
Contains more Protein +948.2%
Contains more Fats +395.9%
Contains more Carbs +630.4%
Contains more Other +397.2%
Blackberry
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Water +699.9%
Contains more Protein +948.2%
Contains more Fats +395.9%
Contains more Carbs +630.4%
Contains more Other +397.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blackberry
Blackberry
1
:
2
Spelt
Spelt
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +846.8%
Contains more Polyunsaturated fat +349.3%
Blackberry
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +846.8%
Contains more Polyunsaturated fat +349.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Blackberry
Blackberry
3
:
3
Spelt
Spelt
Contains more Glucose +175%
Contains more Fructose +900%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +742.9%
Contains more Maltose +7257.1%
Blackberry
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
Spelt
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more Glucose +175%
Contains more Fructose +900%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +742.9%
Contains more Maltose +7257.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry Spelt
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Blackberry Spelt Opinion
Net carbs 4.31g 59.49g Spelt
Protein 1.39g 14.57g Spelt
Fats 0.49g 2.43g Spelt
Carbs 9.61g 70.19g Spelt
Calories 43kcal 338kcal Spelt
Starch 0g 53.92g Spelt
Fructose 2.4g 0.24g Blackberry
Sugar 4.88g 6.82g Blackberry
Fiber 5.3g 10.7g Spelt
Calcium 29mg 27mg Blackberry
Iron 0.62mg 4.44mg Spelt
Magnesium 20mg 136mg Spelt
Phosphorus 22mg 401mg Spelt
Potassium 162mg 388mg Spelt
Sodium 1mg 8mg Blackberry
Zinc 0.53mg 3.28mg Spelt
Copper 0.165mg 0.511mg Spelt
Manganese 0.646mg 2.983mg Spelt
Selenium 0.4µg 11.7µg Spelt
Vitamin A 214IU 10IU Blackberry
Vitamin A RAE 11µg 0µg Blackberry
Vitamin E 1.17mg 0.79mg Blackberry
Vitamin C 21mg 0mg Blackberry
Vitamin B1 0.02mg 0.364mg Spelt
Vitamin B2 0.026mg 0.113mg Spelt
Vitamin B3 0.646mg 6.843mg Spelt
Vitamin B5 0.276mg 1.068mg Spelt
Vitamin B6 0.03mg 0.23mg Spelt
Folate 25µg 45µg Spelt
Vitamin K 19.8µg 3.6µg Blackberry
Tryptophan 0.132mg Spelt
Threonine 0.443mg Spelt
Isoleucine 0.552mg Spelt
Leucine 1.07mg Spelt
Lysine 0.409mg Spelt
Methionine 0.258mg Spelt
Phenylalanine 0.737mg Spelt
Valine 0.681mg Spelt
Histidine 0.36mg Spelt
Saturated Fat 0.014g 0.406g Blackberry
Monounsaturated Fat 0.047g 0.445g Spelt
Polyunsaturated fat 0.28g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Blackberry
35%
Spelt
Minerals Daily Need Coverage Score
23%
Blackberry
119%
Spelt

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.3)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 1.94g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.392g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 38)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.