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Rose hips vs. Blackberry — In-Depth Nutrition Comparison

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A recap on differences between rose hips and blackberries

  • Blackberries have less vitamin C, fiber, vitamin E, vitamin A, manganese, calcium, magnesium, vitamin B2, vitamin B5, and potassium.
  • Rose hips cover your daily vitamin C needs 450% more than blackberries.
  • Blackberries contain 20 times less vitamin A than rose hips. Rose hips contain 217µg of vitamin A, while blackberries contain 11µg.
  • The glycemic index of rose hips is higher.

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

Infographic

Rose hips 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
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 MagnesiumMagnesium +245%
Contains more CalciumCalcium +482.8%
Contains more PotassiumPotassium +164.8%
Contains more IronIron +71%
Contains more PhosphorusPhosphorus +177.3%
Contains more ManganeseManganese +57.9%
Contains more CopperCopper +46%
Contains more ZincZinc +112%
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.
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 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin CVitamin C +1928.6%
Contains more Vitamin AVitamin A +1872.7%
Contains more Vitamin EVitamin E +399.1%
Contains more Vitamin B2Vitamin B2 +538.5%
Contains more Vitamin B3Vitamin B3 +101.2%
Contains more Vitamin B5Vitamin B5 +189.9%
Contains more Vitamin B6Vitamin B6 +153.3%
Contains more Vitamin KVitamin K +30.8%
Contains more CholineCholine +41.2%
Contains more Vitamin B1Vitamin B1 +25%
Contains more FolateFolate +733.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 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 ProteinProtein +15.1%
Contains more CarbsCarbs +297.7%
Contains more OtherOther +227.8%
Contains more FatsFats +44.1%
Contains more WaterWater +50.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 GlucoseGlucose +72.4%
Contains more FructoseFructose +106.9%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0.07g
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rose hips 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

All nutrients comparison - raw data values

Nutrient Rose hips Blackberry DV% diff.
Vitamin C 426mg 21mg 450%
Fiber 24.1g 5.3g 75%
Vitamin E 5.84mg 1.17mg 31%
Vitamin A 217µg 11µg 23%
Manganese 1.02mg 0.646mg 16%
Calcium 169mg 29mg 14%
Magnesium 69mg 20mg 12%
Vitamin B2 0.166mg 0.026mg 11%
Vitamin B5 0.8mg 0.276mg 10%
Carbs 38.22g 9.61g 10%
Potassium 429mg 162mg 8%
Phosphorus 61mg 22mg 6%
Folate 3µg 25µg 6%
Calories 162kcal 43kcal 6%
Iron 1.06mg 0.62mg 6%
Copper 0.113mg 0.165mg 6%
Vitamin K 25.9µg 19.8µg 5%
Vitamin B6 0.076mg 0.03mg 4%
Vitamin B3 1.3mg 0.646mg 4%
Zinc 0.25mg 0.53mg 3%
Polyunsaturated fat 0.28g 2%
Fructose 1.16g 2.4g 2%
Selenium 0.4µg 1%
Choline 12mg 8.5mg 1%
Protein 1.6g 1.39g 0%
Fats 0.34g 0.49g 0%
Net carbs 14.12g 4.31g N/A
Sugar 2.58g 4.88g N/A
Sodium 4mg 1mg 0%
Vitamin B1 0.016mg 0.02mg 0%
Saturated fat 0.014g 0%
Monounsaturated fat 0.047g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rose hips Blackberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
140%
Rose hips
17%
Blackberry
Minerals Daily Need Coverage Score
38%
Rose hips
23%
Blackberry

Comparison summary

Which food is lower in Cholesterol?
Rose hips
Rose hips is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Rose hips
Rose hips is lower in Sugar (difference - 2.3g)
Which food is lower in Saturated fat?
Rose hips
Rose hips is lower in Saturated fat (difference - 0.014g)
Which food is richer in minerals?
Rose hips
Rose hips is relatively richer in minerals
Which food is richer in vitamins?
Rose hips
Rose hips 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

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. Rose hips - 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.