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

Blackberry vs. Sweet potato — In-Depth Nutrition Comparison

Compare

How are blackberries and sweet potato different?

  • Blackberries are higher in vitamin C, manganese, vitamin K, fiber, and vitamin E; however, sweet potato is richer in vitamin A, vitamin B6, vitamin B5, and potassium.
  • Daily need coverage for vitamin A for sweet potato is 279% higher.
  • Blackberries contain 11 times more vitamin K than sweet potato. While blackberries contain 19.8µg of vitamin K, sweet potato contains only 1.8µg.
  • Blackberries have a lower glycemic index (25) than sweet potato (70).

Blackberries, raw and Sweet potato, raw, unprepared are the varieties used in this article.

Infographic

Blackberry vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more ZincZinc +76.7%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +150.4%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +108%
Contains more PhosphorusPhosphorus +113.6%
Contains more SeleniumSelenium +50%
~equal in Calcium ~30mg
~equal in Iron ~0.61mg
~equal in Copper ~0.151mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +775%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B3Vitamin B3 +16%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +127.3%
Contains more Vitamin AVitamin A +6345.5%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +134.6%
Contains more Vitamin B5Vitamin B5 +189.9%
Contains more Vitamin B6Vitamin B6 +596.7%
Contains more CholineCholine +44.7%
~equal in Vitamin D ~0µg
~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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more FatsFats +880%
Contains more WaterWater +14.1%
Contains more ProteinProtein +12.9%
Contains more CarbsCarbs +109.4%
Contains more OtherOther +172.2%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains less Sat. FatSaturated fat -22.2%
Contains more Mono. FatMonounsaturated fat +4600%
Contains more Poly. FatPolyunsaturated fat +1900%

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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +140.6%
Contains more FructoseFructose +242.9%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3500%
~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 Sweet potato
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blackberry Sweet potato DV% diff.
Vitamin A 11µg 709µg 78%
Vitamin C 21mg 2.4mg 21%
Manganese 0.646mg 0.258mg 17%
Vitamin K 19.8µg 1.8µg 15%
Vitamin B6 0.03mg 0.209mg 14%
Vitamin B5 0.276mg 0.8mg 10%
Fiber 5.3g 3g 9%
Vitamin E 1.17mg 0.26mg 6%
Vitamin B1 0.02mg 0.078mg 5%
Potassium 162mg 337mg 5%
Starch 0g 12.65g 5%
Folate 25µg 11µg 4%
Carbs 9.61g 20.12g 4%
Phosphorus 22mg 47mg 4%
Vitamin B2 0.026mg 0.061mg 3%
Polyunsaturated fat 0.28g 0.014g 2%
Calories 43kcal 86kcal 2%
Sodium 1mg 55mg 2%
Zinc 0.53mg 0.3mg 2%
Fructose 2.4g 0.7g 2%
Copper 0.165mg 0.151mg 2%
Fats 0.49g 0.05g 1%
Vitamin B3 0.646mg 0.557mg 1%
Magnesium 20mg 25mg 1%
Choline 8.5mg 12.3mg 1%
Protein 1.39g 1.57g 0%
Net carbs 4.31g 17.12g N/A
Calcium 29mg 30mg 0%
Iron 0.62mg 0.61mg 0%
Sugar 4.88g 4.18g N/A
Selenium 0.4µg 0.6µg 0%
Saturated fat 0.014g 0.018g 0%
Monounsaturated fat 0.047g 0.001g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Sweet potato
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
31%
Sweet potato
Minerals Daily Need Coverage Score
23%
Blackberry
20%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 0.7g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.1)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.