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Spinach raw vs. Blackberry — In-Depth Nutrition Comparison

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How are Spinach raw and Blackberry different?

  • Spinach raw is higher in Vitamin K, Vitamin A RAE, Folate, Iron, Magnesium, Vitamin B6, Vitamin B2, Potassium, and Manganese, however, Blackberry is richer in Fiber.
  • Daily need coverage for Vitamin K from Spinach raw is 386% higher.
  • Spinach raw contains 43 times more Vitamin A RAE than Blackberry. While Spinach raw contains 469µg of Vitamin A RAE, Blackberry contains only 11µg.

Spinach, raw and Blackberries, raw are the varieties used in this article.

Infographic

Spinach raw 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 +241.4%
Contains more Iron +337.1%
Contains more Magnesium +295%
Contains more Phosphorus +122.7%
Contains more Potassium +244.4%
Contains more Manganese +38.9%
Contains more Selenium +150%
Contains less Sodium -98.7%
Contains more Copper +26.9%
Equal in Zinc - 0.53
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains more Calcium +241.4%
Contains more Iron +337.1%
Contains more Magnesium +295%
Contains more Phosphorus +122.7%
Contains more Potassium +244.4%
Contains more Manganese +38.9%
Contains more Selenium +150%
Contains less Sodium -98.7%
Contains more Copper +26.9%
Equal in Zinc - 0.53

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 A +4281.8%
Contains more Vitamin E +73.5%
Contains more Vitamin C +33.8%
Contains more Vitamin B1 +290%
Contains more Vitamin B2 +626.9%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +550%
Contains more Folate +676%
Contains more Choline +127.1%
Contains more Vitamin K +2338.9%
Contains more Vitamin B5 +324.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 5% 50%
Contains more Vitamin A +4281.8%
Contains more Vitamin E +73.5%
Contains more Vitamin C +33.8%
Contains more Vitamin B1 +290%
Contains more Vitamin B2 +626.9%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +550%
Contains more Folate +676%
Contains more Choline +127.1%
Contains more Vitamin K +2338.9%
Contains more Vitamin B5 +324.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +105.8%
Contains more Other +377.8%
Contains more Fats +25.6%
Contains more Carbs +164.7%
Equal in Water - 88.15
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 Protein +105.8%
Contains more Other +377.8%
Contains more Fats +25.6%
Contains more Carbs +164.7%
Equal in Water - 88.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +370%
Contains more Polyunsaturated fat +69.7%
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +370%
Contains more Polyunsaturated fat +69.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Galactose +233.3%
Contains more Glucose +2000%
Contains more Fructose +1500%
Contains more Maltose +∞%
Equal in Sucrose - 0.07
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 Galactose +233.3%
Contains more Glucose +2000%
Contains more Fructose +1500%
Contains more Maltose +∞%
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.
Spinach raw Blackberry
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Blackberry Opinion
Net carbs 1.43g 4.31g Blackberry
Protein 2.86g 1.39g Spinach raw
Fats 0.39g 0.49g Blackberry
Carbs 3.63g 9.61g Blackberry
Calories 23kcal 43kcal Blackberry
Fructose 0.15g 2.4g Blackberry
Sugar 0.42g 4.88g Spinach raw
Fiber 2.2g 5.3g Blackberry
Calcium 99mg 29mg Spinach raw
Iron 2.71mg 0.62mg Spinach raw
Magnesium 79mg 20mg Spinach raw
Phosphorus 49mg 22mg Spinach raw
Potassium 558mg 162mg Spinach raw
Sodium 79mg 1mg Blackberry
Zinc 0.53mg 0.53mg
Copper 0.13mg 0.165mg Blackberry
Manganese 0.897mg 0.646mg Spinach raw
Selenium 1µg 0.4µg Spinach raw
Vitamin A 9377IU 214IU Spinach raw
Vitamin A RAE 469µg 11µg Spinach raw
Vitamin E 2.03mg 1.17mg Spinach raw
Vitamin C 28.1mg 21mg Spinach raw
Vitamin B1 0.078mg 0.02mg Spinach raw
Vitamin B2 0.189mg 0.026mg Spinach raw
Vitamin B3 0.724mg 0.646mg Spinach raw
Vitamin B5 0.065mg 0.276mg Blackberry
Vitamin B6 0.195mg 0.03mg Spinach raw
Folate 194µg 25µg Spinach raw
Choline 19.3mg 8.5mg Spinach raw
Vitamin K 482.9µg 19.8µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.063g 0.014g Blackberry
Monounsaturated Fat 0.01g 0.047g Blackberry
Polyunsaturated fat 0.165g 0.28g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Blackberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
168%
Spinach raw
17%
Blackberry
Minerals Daily Need Coverage Score
45%
Spinach raw
23%
Blackberry

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 4.46g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.