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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" charts 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 Selenium +25%
Contains more Iron +520%
Contains more Magnesium +100%
Contains more Phosphorus +57.1%
Contains more Zinc +657.1%
Contains more Copper +266.7%
Contains more Manganese +2484%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains more Calcium +37.9%
Contains more Potassium +11.7%
Contains less Sodium -100%
Contains more Selenium +25%
Contains more Iron +520%
Contains more Magnesium +100%
Contains more Phosphorus +57.1%
Contains more Zinc +657.1%
Contains more Copper +266.7%
Contains more Manganese +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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +22.3%
Contains more Other +22.2%
Contains more Protein +47.9%
Contains more Fats +308.3%
Equal in Water - 88.15
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 Carbs +22.3%
Contains more Other +22.2%
Contains more Protein +47.9%
Contains more Fats +308.3%
Equal in Water - 88.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +104.3%
Contains more Polyunsaturated fat +1020%
Equal in Saturated Fat - 0.014
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains more Monounsaturated Fat +104.3%
Contains more Polyunsaturated fat +1020%
Equal in Saturated Fat - 0.014

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 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
Manganese 0.025mg 0.646mg Blackberry
Selenium 0.5µg 0.4µg Orange
Vitamin A 225IU 214IU Orange
Vitamin A RAE 11µg 11µg
Vitamin E 0.18mg 1.17mg Blackberry
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 K 0µg 19.8µg Blackberry
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Orange
18%
Blackberry
Minerals Daily Need Coverage Score
7%
Orange
23%
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

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.