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Orange vs Blackberry - In-Depth Nutrition Comparison

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Important differences between Orange and Blackberry

  • Orange has more Vitamin C, and Vitamin B1, however Blackberry is richer in Manganese, Vitamin K, Copper, Fiber, Vitamin E , and Iron.
  • Orange's daily need coverage for Vitamin C is 36% more.
  • Orange contains 4 times more Vitamin B1 than Blackberry. Orange contains 0.087mg of Vitamin B1, while Blackberry contains 0.02mg.

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

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 +37.9%
Contains more Potassium +11.7%
Contains less Sodium -100%
Contains more Iron +520%
Contains more Magnesium +100%
Contains more Phosphorus +57.1%
Contains more Zinc +657.1%
Contains more Copper +266.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Contains more Calcium +37.9%
Contains more Potassium +11.7%
Contains less Sodium -100%
Contains more Iron +520%
Contains more Magnesium +100%
Contains more Phosphorus +57.1%
Contains more Zinc +657.1%
Contains more Copper +266.7%

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
Orange
6
:
Contains more Vitamin C +153.3%
Contains more Vitamin B1 +335%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B6 +100%
Contains more Folate +20%
Contains more Vitamin E +550%
Contains more Vitamin B3 +129.1%
Contains more Vitamin B5 +10.4%
Contains more Vitamin K +∞%
Equal in Vitamin A - 214
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Contains more Vitamin C +153.3%
Contains more Vitamin B1 +335%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B6 +100%
Contains more Folate +20%
Contains more Vitamin E +550%
Contains more Vitamin B3 +129.1%
Contains more Vitamin B5 +10.4%
Contains more Vitamin K +∞%
Equal in Vitamin A - 214

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.
Orange 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 Orange Blackberry Opinion
Net carbs 9.35g 4.31g Orange
Protein 0.94g 1.39g Blackberry
Fats 0.12g 0.49g Blackberry
Carbs 11.75g 9.61g Orange
Calories 47kcal 43kcal Orange
Starch g 0g Blackberry
Fructose g 2.4g Blackberry
Sugar 9.35g 4.88g Blackberry
Fiber 2.4g 5.3g Blackberry
Calcium 40mg 29mg Orange
Iron 0.1mg 0.62mg Blackberry
Magnesium 10mg 20mg Blackberry
Phosphorus 14mg 22mg Blackberry
Potassium 181mg 162mg Orange
Sodium 0mg 1mg Orange
Zinc 0.07mg 0.53mg Blackberry
Copper 0.045mg 0.165mg Blackberry
Vitamin A 225IU 214IU Orange
Vitamin E 0.18mg 1.17mg Blackberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 53.2mg 21mg Orange
Vitamin B1 0.087mg 0.02mg Orange
Vitamin B2 0.04mg 0.026mg Orange
Vitamin B3 0.282mg 0.646mg Blackberry
Vitamin B5 0.25mg 0.276mg Blackberry
Vitamin B6 0.06mg 0.03mg Orange
Folate 30µg 25µg Orange
Vitamin B12 0µg 0µg
Vitamin K 0µg 19.8µg Blackberry
Tryptophan 0.009mg mg Orange
Threonine 0.015mg mg Orange
Isoleucine 0.025mg mg Orange
Leucine 0.023mg mg Orange
Lysine 0.047mg mg Orange
Methionine 0.02mg mg Orange
Phenylalanine 0.031mg mg Orange
Valine 0.04mg mg Orange
Histidine 0.018mg mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.015g 0.014g Blackberry
Monounsaturated Fat 0.023g 0.047g Blackberry
Polyunsaturated fat 0.025g 0.28g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Blackberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24
Orange
18
Blackberry
Mineral Summary Score
8
Orange
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%
Orange
8%
Blackberry
Carbohydrates
12%
Orange
10%
Blackberry
Fats
1%
Orange
2%
Blackberry

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 4.47g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 20)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.1)
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. 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.