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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 Sugars.

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

Infographic

Kiwifruit vs Blackberry 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" 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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
7%
Kiwifruit
8%
Blackberry
Carbohydrates
15%
Kiwifruit
10%
Blackberry
Fats
2%
Kiwifruit
2%
Blackberry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit Blackberry
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Blackberry
Blackberry contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kiwifruit Blackberry Opinion
Calories 61 43 Kiwifruit
Protein 1.14 1.39 Blackberry
Fats 0.52 0.49 Kiwifruit
Vitamin C 92.7 21 Kiwifruit
Carbs 14.66 9.61 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.31 0.62 Blackberry
Calcium 34 29 Kiwifruit
Potassium 312 162 Kiwifruit
Magnesium 17 20 Blackberry
Sugars 8.99 4.88 Blackberry
Fiber 3 5.3 Blackberry
Copper 0.13 0.165 Blackberry
Zinc 0.14 0.53 Blackberry
Starch 0 0
Phosphorus 34 22 Kiwifruit
Sodium 3 1 Blackberry
Vitamin A 87 214 Blackberry
Vitamin E 1.46 1.17 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.027 0.02 Kiwifruit
Vitamin B2 0.025 0.026 Blackberry
Vitamin B3 0.341 0.646 Blackberry
Vitamin B5 0.183 0.276 Blackberry
Vitamin B6 0.063 0.03 Kiwifruit
Vitamin B12 0 0
Vitamin K 40.3 19.8 Kiwifruit
Folate 25 25
Trans Fat 0 0
Saturated Fat 0.029 0.014 Blackberry
Monounsaturated Fat 0.047 0.047
Polyunsaturated fat 0.287 0.28 Kiwifruit
Tryptophan 0.015 Kiwifruit
Threonine 0.047 Kiwifruit
Isoleucine 0.051 Kiwifruit
Leucine 0.066 Kiwifruit
Lysine 0.061 Kiwifruit
Methionine 0.024 Kiwifruit
Phenylalanine 0.044 Kiwifruit
Valine 0.057 Kiwifruit
Histidine 0.027 Kiwifruit
Fructose 4.35 2.4 Kiwifruit

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 of 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.