Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Blackberry vs. Spinach raw — In-Depth Nutrition Comparison

Compare

How are Blackberry and Spinach raw different?

  • Blackberry is higher in Fiber, however, Spinach raw is richer in Vitamin K, Vitamin A RAE, Folate, Iron, Magnesium, Vitamin B6, Vitamin B2, Potassium, and Manganese.
  • Daily need coverage for Vitamin K from Spinach raw is 386% higher.
  • Blackberry contains 2 times more Fiber than Spinach raw. While Blackberry contains 5.3g of Fiber, Spinach raw contains only 2.2g.

Blackberries, raw and Spinach, raw are the varieties used in this article.

Infographic

Blackberry vs Spinach raw 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 Sodium -98.7%
Contains more Copper +26.9%
Contains more Calcium +241.4%
Contains more Iron +337.1%
Contains more Magnesium +295%
Contains more Phosphorus +122.7%
Contains more Potassium +244.4%
Contains more Manganese +38.9%
Contains more Selenium +150%
Equal in Zinc - 0.53
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains less Sodium -98.7%
Contains more Copper +26.9%
Contains more Calcium +241.4%
Contains more Iron +337.1%
Contains more Magnesium +295%
Contains more Phosphorus +122.7%
Contains more Potassium +244.4%
Contains more Manganese +38.9%
Contains more Selenium +150%
Equal in Zinc - 0.53

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 B5 +324.6%
Contains more Vitamin A +4281.8%
Contains more Vitamin E +73.5%
Contains more Vitamin C +33.8%
Contains more Vitamin B1 +290%
Contains more Vitamin B2 +626.9%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +550%
Contains more Folate +676%
Contains more Choline +127.1%
Contains more Vitamin K +2338.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 5% 50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Contains more Vitamin B5 +324.6%
Contains more Vitamin A +4281.8%
Contains more Vitamin E +73.5%
Contains more Vitamin C +33.8%
Contains more Vitamin B1 +290%
Contains more Vitamin B2 +626.9%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +550%
Contains more Folate +676%
Contains more Choline +127.1%
Contains more Vitamin K +2338.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +25.6%
Contains more Carbs +164.7%
Contains more Protein +105.8%
Contains more Other +377.8%
Equal in Water - 91.4
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Fats +25.6%
Contains more Carbs +164.7%
Contains more Protein +105.8%
Contains more Other +377.8%
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +370%
Contains more Polyunsaturated fat +69.7%
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +370%
Contains more Polyunsaturated fat +69.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +2000%
Contains more Fructose +1500%
Contains more Maltose +∞%
Contains more Galactose +233.3%
Equal in Sucrose - 0.07
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
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Glucose +2000%
Contains more Fructose +1500%
Contains more Maltose +∞%
Contains more Galactose +233.3%
Equal in Sucrose - 0.07

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Spinach raw Opinion
Net carbs 4.31g 1.43g Blackberry
Protein 1.39g 2.86g Spinach raw
Fats 0.49g 0.39g Blackberry
Carbs 9.61g 3.63g Blackberry
Calories 43kcal 23kcal Blackberry
Fructose 2.4g 0.15g Blackberry
Sugar 4.88g 0.42g Spinach raw
Fiber 5.3g 2.2g Blackberry
Calcium 29mg 99mg Spinach raw
Iron 0.62mg 2.71mg Spinach raw
Magnesium 20mg 79mg Spinach raw
Phosphorus 22mg 49mg Spinach raw
Potassium 162mg 558mg Spinach raw
Sodium 1mg 79mg Blackberry
Zinc 0.53mg 0.53mg
Copper 0.165mg 0.13mg Blackberry
Manganese 0.646mg 0.897mg Spinach raw
Selenium 0.4µg 1µg Spinach raw
Vitamin A 214IU 9377IU Spinach raw
Vitamin A RAE 11µg 469µg Spinach raw
Vitamin E 1.17mg 2.03mg Spinach raw
Vitamin C 21mg 28.1mg Spinach raw
Vitamin B1 0.02mg 0.078mg Spinach raw
Vitamin B2 0.026mg 0.189mg Spinach raw
Vitamin B3 0.646mg 0.724mg Spinach raw
Vitamin B5 0.276mg 0.065mg Blackberry
Vitamin B6 0.03mg 0.195mg Spinach raw
Folate 25µg 194µg Spinach raw
Choline 8.5mg 19.3mg Spinach raw
Vitamin K 19.8µg 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.014g 0.063g Blackberry
Monounsaturated Fat 0.047g 0.01g Blackberry
Polyunsaturated fat 0.28g 0.165g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Spinach raw
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
17%
Blackberry
168%
Spinach raw
Minerals Daily Need Coverage Score
23%
Blackberry
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 4.46g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 7)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.