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Espresso vs. Blackberry — In-Depth Nutrition Comparison

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Important differences between espresso and blackberries

  • Espresso has more vitamin B3, magnesium, and vitamin B2; however, blackberries are richer in manganese, vitamin C, fiber, vitamin K, copper, vitamin E, and iron.
  • Espresso's daily need coverage for vitamin B3 is 29% more.
  • Espresso contains 7 times more vitamin B2 than blackberries. Espresso contains 0.177mg of vitamin B2, while blackberries contain 0.026mg.
  • Blackberries have a higher glycemic index. The glycemic index of blackberries is 25, while the glycemic index of espresso is 0.

The food varieties used in the comparison are Beverages, coffee, brewed, espresso, restaurant-prepared and Blackberries, raw.

Infographic

Espresso vs Blackberry 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 57% 0.6% 10% 4.9% 17% 1.4% 3% 1.8% 6.5% 0%
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%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1350%
Contains more PotassiumPotassium +40.9%
Contains more IronIron +376.9%
Contains more CopperCopper +230%
Contains more ZincZinc +960%
Contains more PhosphorusPhosphorus +214.3%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +1192%
Contains more SeleniumSelenium +∞%

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 0.67% 0% 0.2% 0% 0.25% 41% 98% 1.7% 0.46% 0% 0.25% 0.75% 1.4%
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%
Contains more Vitamin B2Vitamin B2 +580.8%
Contains more Vitamin B3Vitamin B3 +706%
Contains more Vitamin CVitamin C +10400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11600%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B5Vitamin B5 +885.7%
Contains more Vitamin B6Vitamin B6 +1400%
Contains more Vitamin KVitamin K +19700%
Contains more FolateFolate +2400%
Contains more CholineCholine +226.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 g
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +1058.3%
Contains more FatsFats +172.2%
Contains more CarbsCarbs +475.4%
Contains more OtherOther +56.5%
~equal in Water ~88.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 50%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.092 g
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +204.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Espresso Blackberry
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium 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 Espresso Blackberry DV% diff.
Caffeine 212mg 0mg 53%
Vitamin B3 5.207mg 0.646mg 29%
Manganese 0.05mg 0.646mg 26%
Vitamin C 0.2mg 21mg 23%
Fiber 0g 5.3g 21%
Vitamin K 0.1µg 19.8µg 16%
Magnesium 80mg 20mg 14%
Copper 0.05mg 0.165mg 13%
Vitamin B2 0.177mg 0.026mg 12%
Vitamin E 0.01mg 1.17mg 8%
Folate 1µg 25µg 6%
Iron 0.13mg 0.62mg 6%
Vitamin B5 0.028mg 0.276mg 5%
Zinc 0.05mg 0.53mg 4%
Carbs 1.67g 9.61g 3%
Calcium 2mg 29mg 3%
Fructose 2.4g 3%
Protein 0.12g 1.39g 3%
Vitamin B6 0.002mg 0.03mg 2%
Calories 9kcal 43kcal 2%
Vitamin B1 0.001mg 0.02mg 2%
Phosphorus 7mg 22mg 2%
Selenium 0µg 0.4µg 1%
Sodium 14mg 1mg 1%
Potassium 115mg 162mg 1%
Choline 2.6mg 8.5mg 1%
Polyunsaturated fat 0.092g 0.28g 1%
Vitamin A 0µg 11µg 1%
Fats 0.18g 0.49g 0%
Net carbs 1.67g 4.31g N/A
Sugar 0g 4.88g N/A
Saturated fat 0.092g 0.014g 0%
Monounsaturated fat 0g 0.047g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Espresso Blackberry
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
11%
Espresso
17%
Blackberry
Minerals Daily Need Coverage Score
10%
Espresso
23%
Blackberry

Comparison summary

Which food is lower in Sugar?
Espresso
Espresso is lower in Sugar (difference - 4.88g)
Which food is lower in glycemic index?
Espresso
Espresso is lower in glycemic index (difference - 25)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 0.078g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.7)
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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.