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  6. Orange vs. Blackberry

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

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.
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

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.
Orange
Orange
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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 A ~11µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.5mg

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%
Polyunsaturated fat 0.025g 0.28g 2%
Vitamin B6 0.06mg 0.03mg 2%
Vitamin B3 0.282mg 0.646mg 2%
Fats 0.12g 0.49g 1%
Vitamin B5 0.25mg 0.276mg 1%
Calcium 40mg 29mg 1%
Phosphorus 14mg 22mg 1%
Folate 30µg 25µg 1%
Carbs 11.75g 9.61g 1%
Potassium 181mg 162mg 1%
Protein 0.94g 1.39g 1%
Vitamin B2 0.04mg 0.026mg 1%
Calories 47kcal 43kcal 0%
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%
Saturated fat 0.015g 0.014g 0%
Choline 8.4mg 8.5mg 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
2
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 OtherOther +22.2%
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.