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  6. Blackberry vs. Flour

Blackberry vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between blackberries and flour

  • Blackberries have more vitamin C, vitamin K, and fiber, while flour has more vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, and phosphorus.
  • Flour covers your daily need for vitamin B1, 64% more than blackberries.
  • Blackberries have a lower glycemic index. The glycemic index of blackberries is 25, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Blackberries, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Blackberry vs Flour 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%
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +93.3%
Contains more PotassiumPotassium +51.4%
Contains more CopperCopper +14.6%
Contains less SodiumSodium -50%
Contains more IronIron +648.4%
Contains more ZincZinc +32.1%
Contains more PhosphorusPhosphorus +390.9%
Contains more SeleniumSelenium +8375%
~equal in Magnesium ~22mg
~equal in Manganese ~0.682mg

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%
Flour
Flour
7
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1850%
Contains more Vitamin KVitamin K +6500%
Contains more Vitamin B1Vitamin B1 +3825%
Contains more Vitamin B2Vitamin B2 +1800%
Contains more Vitamin B3Vitamin B3 +813.9%
Contains more Vitamin B5Vitamin B5 +58.7%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more FolateFolate +632%
Contains more CholineCholine +22.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Flour DV% diff.
Vitamin B1 0.02mg 0.785mg 64%
Selenium 0.4µg 33.9µg 61%
Iron 0.62mg 4.64mg 50%
Folate 25µg 183µg 40%
Vitamin B2 0.026mg 0.494mg 36%
Vitamin B3 0.646mg 5.904mg 33%
Vitamin C 21mg 0mg 23%
Carbs 9.61g 76.31g 22%
Protein 1.39g 10.33g 18%
Vitamin K 19.8µg 0.3µg 16%
Calories 43kcal 364kcal 16%
Phosphorus 22mg 108mg 12%
Fiber 5.3g 2.7g 10%
Vitamin E 1.17mg 0.06mg 7%
Vitamin B5 0.276mg 0.438mg 3%
Fructose 2.4g 3%
Zinc 0.53mg 0.7mg 2%
Manganese 0.646mg 0.682mg 2%
Potassium 162mg 107mg 2%
Copper 0.165mg 0.144mg 2%
Vitamin A 11µg 0µg 1%
Polyunsaturated fat 0.28g 0.413g 1%
Vitamin B6 0.03mg 0.044mg 1%
Saturated fat 0.014g 0.155g 1%
Fats 0.49g 0.98g 1%
Calcium 29mg 15mg 1%
Net carbs 4.31g 73.61g N/A
Magnesium 20mg 22mg 0%
Sugar 4.88g 0.27g N/A
Sodium 1mg 2mg 0%
Choline 8.5mg 10.4mg 0%
Monounsaturated fat 0.047g 0.087g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

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
Flour
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +639.5%
Contains more ProteinProtein +643.2%
Contains more FatsFats +100%
Contains more CarbsCarbs +694.1%
Contains more OtherOther +27.8%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +85.1%
Contains more Poly. FatPolyunsaturated fat +47.5%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.