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Blackberry vs. Wheat — In-Depth Nutrition Comparison

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How are blackberries and wheat different?

  • Wheat is higher than blackberries in selenium, manganese, phosphorus, copper, vitamin B3, iron, vitamin B1, zinc, vitamin B6, and magnesium.
  • Wheat covers your daily need for selenium, 162% more than blackberries.
  • Wheat has a higher glycemic index (50) than blackberries (25).

Blackberries, raw and Wheat, durum types were used in this article.

Infographic

Blackberry vs Wheat  infographic
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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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +620%
Contains more CalciumCalcium +17.2%
Contains more PotassiumPotassium +166%
Contains more IronIron +467.7%
Contains more CopperCopper +235.2%
Contains more ZincZinc +684.9%
Contains more PhosphorusPhosphorus +2209.1%
Contains more ManganeseManganese +366.3%
Contains more SeleniumSelenium +22250%

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1995%
Contains more Vitamin B2Vitamin B2 +365.4%
Contains more Vitamin B3Vitamin B3 +943%
Contains more Vitamin B5Vitamin B5 +238.8%
Contains more Vitamin B6Vitamin B6 +1296.7%
Contains more FolateFolate +72%
~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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +705.8%
Contains more ProteinProtein +884.2%
Contains more FatsFats +404.1%
Contains more CarbsCarbs +640.2%
Contains more OtherOther +394.4%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +631.9%
Contains more Poly. FatPolyunsaturated fat +249.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Wheat DV% diff.
Selenium 0.4µg 89.4µg 162%
Manganese 0.646mg 3.012mg 103%
Phosphorus 22mg 508mg 69%
Copper 0.165mg 0.553mg 43%
Vitamin B3 0.646mg 6.738mg 38%
Iron 0.62mg 3.52mg 36%
Vitamin B1 0.02mg 0.419mg 33%
Zinc 0.53mg 4.16mg 33%
Vitamin B6 0.03mg 0.419mg 30%
Magnesium 20mg 144mg 30%
Protein 1.39g 13.68g 25%
Vitamin C 21mg 0mg 23%
Carbs 9.61g 71.13g 21%
Fiber 5.3g 21%
Vitamin K 19.8µg 17%
Calories 43kcal 339kcal 15%
Vitamin B5 0.276mg 0.935mg 13%
Vitamin E 1.17mg 8%
Potassium 162mg 431mg 8%
Vitamin B2 0.026mg 0.121mg 7%
Polyunsaturated fat 0.28g 0.978g 5%
Folate 25µg 43µg 5%
Fructose 2.4g 3%
Fats 0.49g 2.47g 3%
Choline 8.5mg 2%
Saturated fat 0.014g 0.454g 2%
Calcium 29mg 34mg 1%
Monounsaturated fat 0.047g 0.344g 1%
Vitamin A 11µg 0µg 1%
Net carbs 4.31g 71.13g N/A
Sugar 4.88g N/A
Sodium 1mg 2mg 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Wheat
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
34%
Wheat
Minerals Daily Need Coverage Score
23%
Blackberry
168%
Wheat

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 0.44g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 25)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.1)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.