Brown rice vs. Blackberry — In-Depth Nutrition Comparison
Compare
How are brown rice and blackberries different?
- Brown rice is higher in manganese, vitamin B1, vitamin B3, phosphorus, selenium, and vitamin B6; however, blackberries are richer in vitamin C, vitamin K, fiber, and vitamin E.
- Daily need coverage for vitamin C for blackberries is 23% higher.
- Brown rice contains 15 times more selenium than blackberries. While brown rice contains 5.8µg of selenium, blackberries contain only 0.4µg.
- Blackberries have a lower glycemic index (25) than brown rice (66).
Rice, brown, long-grain, cooked and Blackberries, raw are the varieties used in this article.
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 MagnesiumMagnesium | +95% |
| Contains more ZincZinc | +34% |
| Contains more PhosphorusPhosphorus | +368.2% |
| Contains more ManganeseManganese | +50.8% |
| Contains more SeleniumSelenium | +1350% |
| Contains more CalciumCalcium | +866.7% |
| Contains more PotassiumPotassium | +88.4% |
| Contains more IronIron | +10.7% |
| Contains more CopperCopper | +55.7% |
| Contains less SodiumSodium | -75% |
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.
| Contains more Vitamin B1Vitamin B1 | +790% |
| Contains more Vitamin B2Vitamin B2 | +165.4% |
| Contains more Vitamin B3Vitamin B3 | +296.4% |
| Contains more Vitamin B5Vitamin B5 | +37.7% |
| Contains more Vitamin B6Vitamin B6 | +310% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +588.2% |
| Contains more Vitamin KVitamin K | +9800% |
| Contains more FolateFolate | +177.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 21mg | 23% |
| Vitamin K | 0.2µg | 19.8µg | 16% |
| Fiber | 1.6g | 5.3g | 15% |
| Manganese | 0.974mg | 0.646mg | 14% |
| Vitamin B1 | 0.178mg | 0.02mg | 13% |
| Phosphorus | 103mg | 22mg | 12% |
| Vitamin B3 | 2.561mg | 0.646mg | 12% |
| Starch | 24.79g | 0g | 10% |
| Selenium | 5.8µg | 0.4µg | 10% |
| Vitamin B6 | 0.123mg | 0.03mg | 7% |
| Vitamin E | 0.17mg | 1.17mg | 7% |
| Copper | 0.106mg | 0.165mg | 7% |
| Magnesium | 39mg | 20mg | 5% |
| Carbs | 25.58g | 9.61g | 5% |
| Folate | 9µg | 25µg | 4% |
| Calories | 123kcal | 43kcal | 4% |
| Protein | 2.74g | 1.39g | 3% |
| Fructose | 0g | 2.4g | 3% |
| Vitamin B2 | 0.069mg | 0.026mg | 3% |
| Calcium | 3mg | 29mg | 3% |
| Zinc | 0.71mg | 0.53mg | 2% |
| Vitamin B5 | 0.38mg | 0.276mg | 2% |
| Potassium | 86mg | 162mg | 2% |
| Vitamin A | 0µg | 11µg | 1% |
| Saturated fat | 0.26g | 0.014g | 1% |
| Fats | 0.97g | 0.49g | 1% |
| Monounsaturated fat | 0.369g | 0.047g | 1% |
| Polyunsaturated fat | 0.366g | 0.28g | 1% |
| Iron | 0.56mg | 0.62mg | 1% |
| Net carbs | 23.98g | 4.31g | N/A |
| Sugar | 0.24g | 4.88g | N/A |
| Sodium | 4mg | 1mg | 0% |
| Choline | 9.2mg | 8.5mg | 0% |
| Tryptophan | 0.033mg | 0% | |
| Threonine | 0.095mg | 0% | |
| Isoleucine | 0.109mg | 0% | |
| Leucine | 0.214mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.058mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.066mg | 0% | |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
| Contains more ProteinProtein | +97.1% |
| Contains more FatsFats | +98% |
| Contains more CarbsCarbs | +166.2% |
| Contains more OtherOther | +22.2% |
| Contains more WaterWater | +25.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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 | +685.1% |
| Contains more Poly. FatPolyunsaturated fat | +30.7% |
| Contains less Sat. FatSaturated fat | -94.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
2.31 g
Fructose:
2.4 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0.03 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +242.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
