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Rose hip vs Blackberry - In-Depth Nutrition Comparison

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A recap on differences between Rose hip and Blackberry

  • Blackberry has less Vitamin C, Fiber, Vitamin E , Vitamin A, Manganese, Calcium, Magnesium, Vitamin B2, Vitamin B5, and Potassium.
  • Rose hip covers your daily Vitamin C needs 450% more than Blackberry.
  • Blackberry contains 20 times less Vitamin A than Rose hip. Rose hip contains 217µg of Vitamin A, while Blackberry contains 11µg.

Food varieties used in this article are Rose Hips, wild (Northern Plains Indians) and Blackberries, raw.

Infographic

Rose hip vs Blackberry infographic
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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 Iron +71%
Contains more Calcium +482.8%
Contains more Potassium +164.8%
Contains more Magnesium +245%
Contains more Phosphorus +177.3%
Contains more Copper +46%
Contains more Zinc +112%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 40% 51% 38% 50% 38% 7% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
Contains more Iron +71%
Contains more Calcium +482.8%
Contains more Potassium +164.8%
Contains more Magnesium +245%
Contains more Phosphorus +177.3%
Contains more Copper +46%
Contains more Zinc +112%
Contains less Sodium -75%

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
:
Contains more Vitamin C +1928.6%
Contains more Vitamin A +1930.4%
Contains more Vitamin E +399.1%
Contains more Vitamin B2 +538.5%
Contains more Vitamin B3 +101.2%
Contains more Vitamin B5 +189.9%
Contains more Vitamin B6 +153.3%
Contains more Vitamin K +30.8%
Contains more Vitamin B1 +25%
Contains more Folate +733.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1420% 261% 117% 0% 4% 39% 25% 48% 18% 0% 65% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 13% 24% 0% 5% 6% 13% 17% 7% 0% 50% 19%
Contains more Vitamin C +1928.6%
Contains more Vitamin A +1930.4%
Contains more Vitamin E +399.1%
Contains more Vitamin B2 +538.5%
Contains more Vitamin B3 +101.2%
Contains more Vitamin B5 +189.9%
Contains more Vitamin B6 +153.3%
Contains more Vitamin K +30.8%
Contains more Vitamin B1 +25%
Contains more Folate +733.3%

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
166
Rose hip
18
Blackberry
Mineral Summary Score
31
Rose hip
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
10%
Rose hip
8%
Blackberry
Carbohydrates
38%
Rose hip
10%
Blackberry
Fats
2%
Rose hip
2%
Blackberry

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.
Rose hip Blackberry
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rose hip Blackberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Rose hip
Rose hip is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Rose hip
Rose hip is lower in Sugar (difference - 2.3g)
Which food is lower in Saturated Fat?
Rose hip
Rose hip is lower in Saturated Fat (difference - 0.014g)
Which food is richer in minerals?
Rose hip
Rose hip is relatively richer in minerals
Which food is richer in vitamins?
Rose hip
Rose hip is relatively richer in vitamins
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 39)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.7)

All nutrients comparison - raw data values

Nutrient Rose hip Blackberry Opinion
Calories 162 43 Rose hip
Protein 1.6 1.39 Rose hip
Fats 0.34 0.49 Blackberry
Vitamin C 426 21 Rose hip
Carbs 38.22 9.61 Rose hip
Cholesterol 0 Rose hip
Vitamin D 0 Blackberry
Iron 1.06 0.62 Rose hip
Calcium 169 29 Rose hip
Potassium 429 162 Rose hip
Magnesium 69 20 Rose hip
Sugar 2.58 4.88 Rose hip
Fiber 24.1 5.3 Rose hip
Copper 0.113 0.165 Blackberry
Zinc 0.25 0.53 Blackberry
Starch 0 Blackberry
Phosphorus 61 22 Rose hip
Sodium 4 1 Blackberry
Vitamin A 4345 214 Rose hip
Vitamin E 5.84 1.17 Rose hip
Vitamin D 0 Blackberry
Vitamin B1 0.016 0.02 Blackberry
Vitamin B2 0.166 0.026 Rose hip
Vitamin B3 1.3 0.646 Rose hip
Vitamin B5 0.8 0.276 Rose hip
Vitamin B6 0.076 0.03 Rose hip
Vitamin B12 0 Blackberry
Vitamin K 25.9 19.8 Rose hip
Folate 3 25 Blackberry
Trans Fat 0 Rose hip
Saturated Fat 0.014 Rose hip
Monounsaturated Fat 0.047 Blackberry
Polyunsaturated fat 0.28 Blackberry
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose 1.16 2.4 Blackberry

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. Rose hip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.