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Blackberry vs. Vegetable oil — In-Depth Nutrition Comparison

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What are the differences between blackberries and vegetable oil?

  • Blackberries are higher in manganese, vitamin C, fiber, copper, folate, iron, and vitamin B5, yet vegetable oil is higher in vitamin E.
  • Vegetable oil's daily need coverage for vitamin E is 91% more.
  • The amount of saturated fat in blackberries is lower.
  • The glycemic index of vegetable oil is lower.

We used Blackberries, raw and Oil, corn, peanut, and olive types in this article.

Infographic

Blackberry vs Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +376.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +2550%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +4150%
Contains more Vitamin EVitamin E +1163.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~21µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +20308.2%

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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +102097.9%
Contains more Poly. FatPolyunsaturated fat +11697.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Vegetable oil DV% diff.
Polyunsaturated fat 0.28g 33.033g 218%
Fats 0.49g 100g 153%
Monounsaturated fat 0.047g 48.033g 120%
Vitamin E 1.17mg 14.78mg 91%
Saturated fat 0.014g 14.367g 65%
Calories 43kcal 884kcal 42%
Manganese 0.646mg 0mg 28%
Vitamin C 21mg 0mg 23%
Fiber 5.3g 0g 21%
Copper 0.165mg 0mg 18%
Iron 0.62mg 0.13mg 6%
Folate 25µg 0µg 6%
Vitamin B5 0.276mg 0mg 6%
Magnesium 20mg 0mg 5%
Zinc 0.53mg 0.02mg 5%
Potassium 162mg 0mg 5%
Vitamin B3 0.646mg 0mg 4%
Fructose 2.4g 3%
Protein 1.39g 0g 3%
Phosphorus 22mg 0mg 3%
Calcium 29mg 0mg 3%
Carbs 9.61g 0g 3%
Vitamin B1 0.02mg 0mg 2%
Vitamin B2 0.026mg 0mg 2%
Vitamin B6 0.03mg 0mg 2%
Choline 8.5mg 0.2mg 2%
Selenium 0.4µg 0µg 1%
Vitamin K 19.8µg 21µg 1%
Vitamin A 11µg 0µg 1%
Net carbs 4.31g 0g N/A
Sugar 4.88g 0g N/A
Sodium 1mg 0mg 0%

Which food is preferable for your diet?

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

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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
27%
Vegetable oil
Minerals Daily Need Coverage Score
23%
Blackberry
1%
Vegetable oil

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 25)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 14.353g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food is richer in vitamins?
Blackberry
Blackberry is relatively richer in vitamins
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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.