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Orange vs. Blackberry — In-Depth Nutrition Comparison

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Important differences between oranges and blackberries

  • Oranges have more vitamin C and vitamin B1; however, blackberries are richer in manganese, vitamin K, copper, fiber, vitamin E, and iron.
  • Oranges' daily need coverage for vitamin C is 36% more.
  • Oranges contain 4 times more vitamin B1 than blackberries. Oranges contain 0.087mg of vitamin B1, while blackberries contain 0.02mg.
  • Oranges have a higher glycemic index. The glycemic index of oranges is 45, while the glycemic index of blackberries is 25.

The food varieties used in the comparison are Oranges, raw, all commercial varieties and Blackberries, raw.

Infographic

Orange vs Blackberry infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Orange
Orange
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more CalciumCalcium +37.9%
Contains more PotassiumPotassium +11.7%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +520%
Contains more CopperCopper +266.7%
Contains more ZincZinc +657.1%
Contains more PhosphorusPhosphorus +57.1%
Contains more ManganeseManganese +2484%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Orange
Orange
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 70% 0% 3.7% 23% 5% 6% 12% 17% 6.9% 0% 50% 19%
Contains more Vitamin CVitamin C +153.3%
Contains more Vitamin B1Vitamin B1 +335%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +20%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B3Vitamin B3 +129.1%
Contains more Vitamin B5Vitamin B5 +10.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~11µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Blackberry DV% diff.
Vitamin C 53.2mg 21mg 36%
Manganese 0.025mg 0.646mg 27%
Vitamin K 0µg 19.8µg 17%
Copper 0.045mg 0.165mg 13%
Fiber 2.4g 5.3g 12%
Iron 0.1mg 0.62mg 7%
Vitamin E 0.18mg 1.17mg 7%
Vitamin B1 0.087mg 0.02mg 6%
Zinc 0.07mg 0.53mg 4%
Fructose 2.4g 3%
Magnesium 10mg 20mg 2%
Vitamin B3 0.282mg 0.646mg 2%
Vitamin B6 0.06mg 0.03mg 2%
Polyunsaturated fat 0.025g 0.28g 2%
Protein 0.94g 1.39g 1%
Fats 0.12g 0.49g 1%
Carbs 11.75g 9.61g 1%
Calcium 40mg 29mg 1%
Potassium 181mg 162mg 1%
Phosphorus 14mg 22mg 1%
Vitamin B2 0.04mg 0.026mg 1%
Vitamin B5 0.25mg 0.276mg 1%
Folate 30µg 25µg 1%
Calories 47kcal 43kcal 0%
Protein per 100 calories 2g 3.2g N/A
Calories per 10 g protein 500kcal 309kcal N/A
Weight per 100 calories 213g 233g N/A
Net carbs 9.35g 4.31g N/A
Sugar 9.35g 4.88g N/A
Sodium 0mg 1mg 0%
Vitamin A 11µg 11µg 0%
Selenium 0.5µg 0.4µg 0%
Choline 8.4mg 8.5mg 0%
Saturated fat 0.015g 0.014g 0%
Monounsaturated fat 0.023g 0.047g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 CarbsCarbs +22.3%
Contains more ProteinProtein +47.9%
Contains more FatsFats +308.3%
~equal in Water ~88.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
0
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +104.3%
Contains more Poly. FatPolyunsaturated fat +1020%
~equal in Saturated fat ~0.014g

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.