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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +17.2%
Contains more Phosphorus +54.5%
Contains more Potassium +92.6%
Contains more Iron +100%
Contains more Magnesium +17.6%
Contains less Sodium -66.7%
Contains more Zinc +278.6%
Contains more Copper +26.9%
Contains more Manganese +559.2%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains more Calcium +17.2%
Contains more Phosphorus +54.5%
Contains more Potassium +92.6%
Contains more Iron +100%
Contains more Magnesium +17.6%
Contains less Sodium -66.7%
Contains more Zinc +278.6%
Contains more Copper +26.9%
Contains more Manganese +559.2%
Contains more Selenium +100%

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.
:
Contains more Vitamin E +24.8%
Contains more Vitamin C +341.4%
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
Equal in Choline - 8.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 5% 50%
Contains more Vitamin E +24.8%
Contains more Vitamin C +341.4%
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
Equal in Choline - 8.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +52.5%
Contains more Other +69.4%
Contains more Protein +21.9%
Equal in Fats - 0.49
Equal in Water - 88.15
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 Carbs +52.5%
Contains more Other +69.4%
Contains more Protein +21.9%
Equal in Fats - 0.49
Equal in Water - 88.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -51.7%
Equal in Monounsaturated Fat - 0.047
Equal in Polyunsaturated fat - 0.28
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains less Saturated Fat -51.7%
Equal in Monounsaturated Fat - 0.047
Equal in Polyunsaturated fat - 0.28

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +114.3%
Contains more Glucose +77.9%
Contains more Fructose +81.3%
Contains more Maltose +171.4%
Contains more Galactose +466.7%
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 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 Sucrose +114.3%
Contains more Glucose +77.9%
Contains more Fructose +81.3%
Contains more Maltose +171.4%
Contains more Galactose +466.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 11.66g 4.31g Kiwifruit
Protein 1.14g 1.39g Blackberry
Fats 0.52g 0.49g Kiwifruit
Carbs 14.66g 9.61g Kiwifruit
Calories 61kcal 43kcal Kiwifruit
Fructose 4.35g 2.4g Kiwifruit
Sugar 8.99g 4.88g Blackberry
Fiber 3g 5.3g Blackberry
Calcium 34mg 29mg Kiwifruit
Iron 0.31mg 0.62mg Blackberry
Magnesium 17mg 20mg Blackberry
Phosphorus 34mg 22mg Kiwifruit
Potassium 312mg 162mg Kiwifruit
Sodium 3mg 1mg Blackberry
Zinc 0.14mg 0.53mg Blackberry
Copper 0.13mg 0.165mg Blackberry
Manganese 0.098mg 0.646mg Blackberry
Selenium 0.2µg 0.4µg Blackberry
Vitamin A 87IU 214IU Blackberry
Vitamin A RAE 4µg 11µg Blackberry
Vitamin E 1.46mg 1.17mg Kiwifruit
Vitamin C 92.7mg 21mg Kiwifruit
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
Folate 25µg 25µg
Choline 7.8mg 8.5mg Blackberry
Vitamin K 40.3µg 19.8µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g 0.014g Blackberry
Monounsaturated Fat 0.047g 0.047g
Polyunsaturated fat 0.287g 0.28g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Blackberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
39%
Kiwifruit
17%
Blackberry
Minerals Daily Need Coverage Score
14%
Kiwifruit
23%
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

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. 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.