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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
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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 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

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
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 the food
Protein
6%
Nectarine
8%
Blackberry
Carbohydrates
11%
Nectarine
10%
Blackberry
Fats
1%
Nectarine
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.
Nectarine Blackberry
Lower in Sodium ok
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.