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Asparagus vs. Blackberry — In-Depth Nutrition Comparison

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Summary of differences between asparagus and blackberries

  • Asparagus has more iron, vitamin K, vitamin A, vitamin B1, vitamin B2, and folate, while blackberries have more manganese, vitamin C, and fiber.
  • Blackberries cover your daily need for manganese, 21% more than asparagus.
  • Asparagus contains 7 times more vitamin B1 than blackberries. While asparagus contains 0.143mg of vitamin B1, blackberries contain only 0.02mg.

These are the specific foods used in this comparison Asparagus, raw and Blackberries, raw.

Infographic

Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 PotassiumPotassium +24.7%
Contains more IronIron +245.2%
Contains more CopperCopper +14.5%
Contains more PhosphorusPhosphorus +136.4%
Contains more SeleniumSelenium +475%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +20.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +308.9%
~equal in Zinc ~0.53mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +245.5%
Contains more Vitamin B1Vitamin B1 +615%
Contains more Vitamin B2Vitamin B2 +442.3%
Contains more Vitamin B3Vitamin B3 +51.4%
Contains more Vitamin B6Vitamin B6 +203.3%
Contains more Vitamin KVitamin K +110.1%
Contains more FolateFolate +108%
Contains more CholineCholine +88.2%
Contains more Vitamin CVitamin C +275%
~equal in Vitamin E ~1.17mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.276mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +58.3%
Contains more OtherOther +61.1%
Contains more FatsFats +308.3%
Contains more CarbsCarbs +147.7%
~equal in Water ~88.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 -65%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +460%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more SucroseSucrose +228.6%
Contains more GlucoseGlucose +255.4%
Contains more FructoseFructose +140%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~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.
Asparagus Blackberry
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Asparagus Blackberry DV% diff.
Manganese 0.158mg 0.646mg 21%
Iron 2.14mg 0.62mg 19%
Vitamin K 41.6µg 19.8µg 18%
Vitamin C 5.6mg 21mg 17%
Fiber 2.1g 5.3g 13%
Vitamin B1 0.143mg 0.02mg 10%
Vitamin B2 0.141mg 0.026mg 9%
Folate 52µg 25µg 7%
Vitamin B6 0.091mg 0.03mg 5%
Phosphorus 52mg 22mg 4%
Vitamin A 38µg 11µg 3%
Copper 0.189mg 0.165mg 3%
Selenium 2.3µg 0.4µg 3%
Polyunsaturated fat 0.05g 0.28g 2%
Vitamin B3 0.978mg 0.646mg 2%
Protein 2.2g 1.39g 2%
Fructose 1g 2.4g 2%
Carbs 3.88g 9.61g 2%
Calories 20kcal 43kcal 1%
Potassium 202mg 162mg 1%
Calcium 24mg 29mg 1%
Fats 0.12g 0.49g 1%
Magnesium 14mg 20mg 1%
Choline 16mg 8.5mg 1%
Net carbs 1.78g 4.31g N/A
Sugar 1.88g 4.88g N/A
Zinc 0.54mg 0.53mg 0%
Sodium 2mg 1mg 0%
Vitamin E 1.13mg 1.17mg 0%
Vitamin B5 0.274mg 0.276mg 0%
Saturated fat 0.04g 0.014g 0%
Monounsaturated fat 0g 0.047g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus 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
25%
Asparagus
17%
Blackberry
Minerals Daily Need Coverage Score
25%
Asparagus
23%
Blackberry

Comparison summary

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 - 0.026g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 7)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $3.7)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 3g)
Which food is richer in minerals?
Asparagus
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
Asparagus
Asparagus 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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.