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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 RAE, 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 RAE than Rose hip. Rose hip contains 217µg of Vitamin A RAE, 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
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.
Rose hip
Rose hip
6
:
4
Blackberry
Blackberry
Contains more Calcium +482.8%
Contains more Iron +71%
Contains more Magnesium +245%
Contains more Phosphorus +177.3%
Contains more Potassium +164.8%
Contains more Manganese +57.9%
Contains less Sodium -75%
Contains more Zinc +112%
Contains more Copper +46%
Rose hip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 40% 50% 27% 38% 1% 7% 38% 134% 0%
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains more Calcium +482.8%
Contains more Iron +71%
Contains more Magnesium +245%
Contains more Phosphorus +177.3%
Contains more Potassium +164.8%
Contains more Manganese +57.9%
Contains less Sodium -75%
Contains more Zinc +112%
Contains more Copper +46%

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.
Rose hip
Rose hip
8
:
4
Blackberry
Blackberry
Contains more Vitamin A +1930.4%
Contains more Vitamin E +399.1%
Contains more Vitamin C +1928.6%
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%
Rose hip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 261% 117% 0% 1420% 4% 39% 25% 48% 18% 3% 0% 65%
Blackberry
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 A +1930.4%
Contains more Vitamin E +399.1%
Contains more Vitamin C +1928.6%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rose hip
Rose hip
3
:
2
Blackberry
Blackberry
Contains more Protein +15.1%
Contains more Carbs +297.7%
Contains more Other +227.8%
Contains more Fats +44.1%
Contains more Water +50.3%
Rose hip
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
Blackberry
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more Protein +15.1%
Contains more Carbs +297.7%
Contains more Other +227.8%
Contains more Fats +44.1%
Contains more Water +50.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rose hip
Rose hip
0
:
4
Blackberry
Blackberry
Contains more Glucose +72.4%
Contains more Fructose +106.9%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Sucrose - 0.07
Rose hip
3% 52% 45%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.34 g
Fructose: 1.16 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Blackberry
47% 49%
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 Glucose +72.4%
Contains more Fructose +106.9%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Sucrose - 0.07

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rose hip Blackberry
Lower in Sugar ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Rose hip Blackberry Opinion
Net carbs 14.12g 4.31g Rose hip
Protein 1.6g 1.39g Rose hip
Fats 0.34g 0.49g Blackberry
Carbs 38.22g 9.61g Rose hip
Calories 162kcal 43kcal Rose hip
Fructose 1.16g 2.4g Blackberry
Sugar 2.58g 4.88g Rose hip
Fiber 24.1g 5.3g Rose hip
Calcium 169mg 29mg Rose hip
Iron 1.06mg 0.62mg Rose hip
Magnesium 69mg 20mg Rose hip
Phosphorus 61mg 22mg Rose hip
Potassium 429mg 162mg Rose hip
Sodium 4mg 1mg Blackberry
Zinc 0.25mg 0.53mg Blackberry
Copper 0.113mg 0.165mg Blackberry
Manganese 1.02mg 0.646mg Rose hip
Selenium 0.4µg Blackberry
Vitamin A 4345IU 214IU Rose hip
Vitamin A RAE 217µg 11µg Rose hip
Vitamin E 5.84mg 1.17mg Rose hip
Vitamin C 426mg 21mg Rose hip
Vitamin B1 0.016mg 0.02mg Blackberry
Vitamin B2 0.166mg 0.026mg Rose hip
Vitamin B3 1.3mg 0.646mg Rose hip
Vitamin B5 0.8mg 0.276mg Rose hip
Vitamin B6 0.076mg 0.03mg Rose hip
Folate 3µg 25µg Blackberry
Vitamin K 25.9µg 19.8µg Rose hip
Saturated Fat 0.014g Rose hip
Monounsaturated Fat 0.047g Blackberry
Polyunsaturated fat 0.28g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rose hip 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
166%
Rose hip
18%
Blackberry
Minerals Daily Need Coverage Score
38%
Rose hip
23%
Blackberry

Comparison summary

Which food is lower in Sugar?
Rose hip
Rose hip is lower in Sugar (difference - 2.3g)
Which food is lower in Cholesterol?
Rose hip
Rose hip is lower in Cholesterol (difference - 0mg)
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)

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.