Blackberry vs. Spelt — In-Depth Nutrition Comparison
Compare
Important differences between blackberries and spelt
- Blackberries have 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.
- Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of blackberries is 25.
The food varieties used in the comparison are Blackberries, raw and Spelt, uncooked.
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 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% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.646mg | 2.983mg | 102% |
| Phosphorus | 22mg | 401mg | 54% |
| Iron | 0.62mg | 4.44mg | 48% |
| Vitamin B3 | 0.646mg | 6.843mg | 39% |
| Copper | 0.165mg | 0.511mg | 38% |
| Vitamin B1 | 0.02mg | 0.364mg | 29% |
| Magnesium | 20mg | 136mg | 28% |
| Protein | 1.39g | 14.57g | 26% |
| Zinc | 0.53mg | 3.28mg | 25% |
| Vitamin C | 21mg | 0mg | 23% |
| Fiber | 5.3g | 10.7g | 22% |
| Starch | 0g | 53.92g | 22% |
| Selenium | 0.4µg | 11.7µg | 21% |
| Carbs | 9.61g | 70.19g | 20% |
| Vitamin B5 | 0.276mg | 1.068mg | 16% |
| Vitamin B6 | 0.03mg | 0.23mg | 15% |
| Calories | 43kcal | 338kcal | 15% |
| Vitamin K | 19.8µg | 3.6µg | 14% |
| Polyunsaturated fat | 0.28g | 1.258g | 7% |
| Potassium | 162mg | 388mg | 7% |
| Vitamin B2 | 0.026mg | 0.113mg | 7% |
| Folate | 25µg | 45µg | 5% |
| Fructose | 2.4g | 0.24g | 3% |
| Vitamin E | 1.17mg | 0.79mg | 3% |
| Fats | 0.49g | 2.43g | 3% |
| Choline | 8.5mg | 2% | |
| Saturated fat | 0.014g | 0.406g | 2% |
| Vitamin A | 11µg | 0µg | 1% |
| Monounsaturated fat | 0.047g | 0.445g | 1% |
| Net carbs | 4.31g | 59.49g | N/A |
| Calcium | 29mg | 27mg | 0% |
| Sugar | 4.88g | 6.82g | N/A |
| Sodium | 1mg | 8mg | 0% |
| Tryptophan | 0.132mg | 0% | |
| Threonine | 0.443mg | 0% | |
| Isoleucine | 0.552mg | 0% | |
| Leucine | 1.07mg | 0% | |
| Lysine | 0.409mg | 0% | |
| Methionine | 0.258mg | 0% | |
| Phenylalanine | 0.737mg | 0% | |
| Valine | 0.681mg | 0% | |
| Histidine | 0.36mg | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
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
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
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
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
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