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Nectarine vs Blackberry - In-Depth Nutrition Comparison

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Summary of differences between Nectarine and Blackberry

  • The amount of Manganese, Vitamin C, Vitamin K, Fiber, and Copper in Blackberry is higher than in Nectarine.
  • Blackberry covers your daily need of Manganese 26% more than Nectarine.

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

Infographic

Nectarine 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 Potassium +24.1%
Contains more Phosphorus +18.2%
Contains less Sodium -100%
Contains more Iron +121.4%
Contains more Calcium +383.3%
Contains more Magnesium +122.2%
Contains more Copper +91.9%
Contains more Zinc +211.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 2% 18% 7% 29% 5% 12% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
Contains more Potassium +24.1%
Contains more Phosphorus +18.2%
Contains less Sodium -100%
Contains more Iron +121.4%
Contains more Calcium +383.3%
Contains more Magnesium +122.2%
Contains more Copper +91.9%
Contains more Zinc +211.8%

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 A +55.1%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +74.1%
Contains more Vitamin C +288.9%
Contains more Vitamin E +51.9%
Contains more Vitamin B5 +49.2%
Contains more Vitamin B6 +20%
Contains more Vitamin K +800%
Contains more Folate +400%
Equal in Vitamin B2 - 0.026
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 20% 16% 0% 9% 7% 22% 12% 6% 0% 6% 4%
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 A +55.1%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +74.1%
Contains more Vitamin C +288.9%
Contains more Vitamin E +51.9%
Contains more Vitamin B5 +49.2%
Contains more Vitamin B6 +20%
Contains more Vitamin K +800%
Contains more Folate +400%
Equal in Vitamin B2 - 0.026

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.
Nectarine Blackberry
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nectarine Blackberry Opinion
Calories 44kcal 43kcal Nectarine
Protein 1.06g 1.39g Blackberry
Fats 0.32g 0.49g Blackberry
Vitamin C 5.4mg 21mg Blackberry
Net carbs 8.85g 4.31g Nectarine
Carbs 10.55g 9.61g Nectarine
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.28mg 0.62mg Blackberry
Calcium 6mg 29mg Blackberry
Potassium 201mg 162mg Nectarine
Magnesium 9mg 20mg Blackberry
Sugar 7.89g 4.88g Blackberry
Fiber 1.7g 5.3g Blackberry
Copper 0.086mg 0.165mg Blackberry
Zinc 0.17mg 0.53mg Blackberry
Starch 0.07g 0g Nectarine
Phosphorus 26mg 22mg Nectarine
Sodium 0mg 1mg Nectarine
Vitamin A 332IU 214IU Nectarine
Vitamin E 0.77mg 1.17mg Blackberry
Vitamin D 0µg 0µg
Vitamin B1 0.034mg 0.02mg Nectarine
Vitamin B2 0.027mg 0.026mg Nectarine
Vitamin B3 1.125mg 0.646mg Nectarine
Vitamin B5 0.185mg 0.276mg Blackberry
Vitamin B6 0.025mg 0.03mg Blackberry
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 19.8µg Blackberry
Folate 5µg 25µg Blackberry
Trans Fat 0g 0g
Saturated Fat 0.025g 0.014g Blackberry
Monounsaturated Fat 0.088g 0.047g Nectarine
Polyunsaturated fat 0.113g 0.28g Blackberry
Tryptophan 0.005mg mg Nectarine
Threonine 0.009mg mg Nectarine
Isoleucine 0.009mg mg Nectarine
Leucine 0.014mg mg Nectarine
Lysine 0.016mg mg Nectarine
Methionine 0.006mg mg Nectarine
Phenylalanine 0.021mg mg Nectarine
Valine 0.013mg mg Nectarine
Histidine 0.008mg mg Nectarine
Fructose 1.37g 2.4g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine 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
10
Nectarine
18
Blackberry
Mineral Summary Score
10
Nectarine
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
6%
Nectarine
8%
Blackberry
Carbohydrates
11%
Nectarine
10%
Blackberry
Fats
1%
Nectarine
2%
Blackberry

Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 3.01g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 18)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.2)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.