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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.
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%
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +580%
Contains more PotassiumPotassium +139.5%
Contains more IronIron +616.1%
Contains more CopperCopper +209.7%
Contains more ZincZinc +518.9%
Contains more PhosphorusPhosphorus +1722.7%
Contains more ManganeseManganese +361.8%
Contains more SeleniumSelenium +2825%
~equal in Calcium ~27mg

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% 13% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Spelt
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% 0.6% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2040%
Contains more Vitamin EVitamin E +48.1%
Contains more Vitamin KVitamin K +450%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1720%
Contains more Vitamin B2Vitamin B2 +334.6%
Contains more Vitamin B3Vitamin B3 +959.3%
Contains more Vitamin B5Vitamin B5 +287%
Contains more Vitamin B6Vitamin B6 +666.7%
Contains more FolateFolate +80%
~equal in Vitamin D ~µg
~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
Spelt
4
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 WaterWater +699.9%
Contains more ProteinProtein +948.2%
Contains more FatsFats +395.9%
Contains more CarbsCarbs +630.4%
Contains more OtherOther +397.2%

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
Spelt
2
19% 21% 60%
Saturated Fat: Sat. Fat 0.406 g
Monounsaturated Fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated Fat -96.6%
Contains more Mono. FatMonounsaturated Fat +846.8%
Contains more Poly. FatPolyunsaturated fat +349.3%

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
Spelt
3
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 GlucoseGlucose +175%
Contains more FructoseFructose +900%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +742.9%
Contains more MaltoseMaltose +7257.1%
~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 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
Calories 43kcal 338kcal Spelt
Protein 1.39g 14.57g Spelt
Fats 0.49g 2.43g Spelt
Vitamin C 21mg 0mg Blackberry
Net carbs 4.31g 59.49g Spelt
Carbs 9.61g 70.19g Spelt
Magnesium 20mg 136mg Spelt
Calcium 29mg 27mg Blackberry
Potassium 162mg 388mg Spelt
Iron 0.62mg 4.44mg Spelt
Sugar 4.88g 6.82g Blackberry
Fiber 5.3g 10.7g Spelt
Copper 0.165mg 0.511mg Spelt
Zinc 0.53mg 3.28mg Spelt
Starch 0g 53.92g Spelt
Phosphorus 22mg 401mg Spelt
Sodium 1mg 8mg Blackberry
Vitamin A 214IU 10IU Blackberry
Vitamin A 11µg 0µg Blackberry
Vitamin E 1.17mg 0.79mg Blackberry
Manganese 0.646mg 2.983mg Spelt
Selenium 0.4µg 11.7µg Spelt
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
Vitamin K 19.8µg 3.6µg Blackberry
Folate 25µg 45µg Spelt
Choline 8.5mg Blackberry
Saturated Fat 0.014g 0.406g Blackberry
Monounsaturated Fat 0.047g 0.445g Spelt
Polyunsaturated fat 0.28g 1.258g Spelt
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
Fructose 2.4g 0.24g Blackberry
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 Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Blackberry
32%
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.