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Kiwifruit vs Blackberry - In-Depth Nutrition Comparison

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Significant differences between Kiwifruit and Blackberry

  • Kiwifruit has more Vitamin C, and Vitamin K, however Blackberry is richer in Manganese, and Fiber.
  • Kiwifruit covers your daily Vitamin C needs 80% more than Blackberry.
  • Blackberry has 2 times less Vitamin K than Kiwifruit. Kiwifruit has 40.3µg of Vitamin K, while Blackberry has 19.8µg.
  • Blackberry contains less Sugar.

Specific food types used in this comparison are Kiwifruit, green, raw and Blackberries, raw.

Infographic

Kiwifruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +17.2%
Contains more Potassium +92.6%
Contains more Phosphorus +54.5%
Contains more Iron +100%
Contains more Magnesium +17.6%
Contains more Copper +26.9%
Contains more Zinc +278.6%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
Contains more Calcium +17.2%
Contains more Potassium +92.6%
Contains more Phosphorus +54.5%
Contains more Iron +100%
Contains more Magnesium +17.6%
Contains more Copper +26.9%
Contains more Zinc +278.6%
Contains less Sodium -66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +341.4%
Contains more Vitamin E +24.8%
Contains more Vitamin B1 +35%
Contains more Vitamin B6 +110%
Contains more Vitamin K +103.5%
Contains more Vitamin A +146%
Contains more Vitamin B3 +89.4%
Contains more Vitamin B5 +50.8%
Equal in Vitamin B2 - 0.026
Equal in Folate - 25
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 13% 24% 0% 5% 6% 13% 17% 7% 0% 50% 19%
Contains more Vitamin C +341.4%
Contains more Vitamin E +24.8%
Contains more Vitamin B1 +35%
Contains more Vitamin B6 +110%
Contains more Vitamin K +103.5%
Contains more Vitamin A +146%
Contains more Vitamin B3 +89.4%
Contains more Vitamin B5 +50.8%
Equal in Vitamin B2 - 0.026
Equal in Folate - 25

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit Blackberry
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Blackberry Opinion
Calories 61kcal 43kcal Kiwifruit
Protein 1.14g 1.39g Blackberry
Fats 0.52g 0.49g Kiwifruit
Vitamin C 92.7mg 21mg Kiwifruit
Net carbs 11.66g 4.31g Kiwifruit
Carbs 14.66g 9.61g Kiwifruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.31mg 0.62mg Blackberry
Calcium 34mg 29mg Kiwifruit
Potassium 312mg 162mg Kiwifruit
Magnesium 17mg 20mg Blackberry
Sugar 8.99g 4.88g Blackberry
Fiber 3g 5.3g Blackberry
Copper 0.13mg 0.165mg Blackberry
Zinc 0.14mg 0.53mg Blackberry
Starch 0g 0g
Phosphorus 34mg 22mg Kiwifruit
Sodium 3mg 1mg Blackberry
Vitamin A 87IU 214IU Blackberry
Vitamin E 1.46mg 1.17mg Kiwifruit
Vitamin D 0µg 0µg
Vitamin B1 0.027mg 0.02mg Kiwifruit
Vitamin B2 0.025mg 0.026mg Blackberry
Vitamin B3 0.341mg 0.646mg Blackberry
Vitamin B5 0.183mg 0.276mg Blackberry
Vitamin B6 0.063mg 0.03mg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 19.8µg Kiwifruit
Folate 25µg 25µg
Trans Fat 0g 0g
Saturated Fat 0.029g 0.014g Blackberry
Monounsaturated Fat 0.047g 0.047g
Polyunsaturated fat 0.287g 0.28g Kiwifruit
Tryptophan 0.015mg mg Kiwifruit
Threonine 0.047mg mg Kiwifruit
Isoleucine 0.051mg mg Kiwifruit
Leucine 0.066mg mg Kiwifruit
Lysine 0.061mg mg Kiwifruit
Methionine 0.024mg mg Kiwifruit
Phenylalanine 0.044mg mg Kiwifruit
Valine 0.057mg mg Kiwifruit
Histidine 0.027mg mg Kiwifruit
Fructose 4.35g 2.4g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Blackberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Kiwifruit
18
Blackberry
Mineral Summary Score
15
Kiwifruit
17
Blackberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Kiwifruit
8%
Blackberry
Carbohydrates
15%
Kiwifruit
10%
Blackberry
Fats
2%
Kiwifruit
2%
Blackberry

Comparison summary

Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 4.11g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 33)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.