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Raspberry vs. Blackberry — In-Depth Nutrition Comparison

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The main differences between raspberries and blackberries

  • Raspberries have more vitamin C; however, blackberries have more vitamin K and copper.

Food types used in this article are Raspberries, raw and Blackberries, raw.

Infographic

Raspberry vs Blackberry infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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 IronIron +11.3%
Contains more PhosphorusPhosphorus +31.8%
Contains more CalciumCalcium +16%
Contains more CopperCopper +83.3%
Contains more ZincZinc +26.2%
Contains more SeleniumSelenium +100%
~equal in Magnesium ~20mg
~equal in Potassium ~162mg
~equal in Sodium ~1mg
~equal in Manganese ~0.646mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 87% 0% 0.67% 17% 8% 8.8% 11% 20% 13% 0% 20% 16%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 70% 0% 3.7% 23% 5% 6% 12% 17% 6.9% 0% 50% 19%
Contains more Vitamin CVitamin C +24.8%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B5Vitamin B5 +19.2%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin EVitamin E +34.5%
Contains more Vitamin KVitamin K +153.8%
Contains more FolateFolate +19%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.646mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raspberry Blackberry DV% diff.
Vitamin K 7.8µg 19.8µg 10%
Copper 0.09mg 0.165mg 8%
Vitamin C 26.2mg 21mg 6%
Fiber 6.5g 5.3g 5%
Vitamin E 0.87mg 1.17mg 2%
Vitamin B6 0.055mg 0.03mg 2%
Carbs 11.94g 9.61g 1%
Iron 0.69mg 0.62mg 1%
Zinc 0.42mg 0.53mg 1%
Phosphorus 29mg 22mg 1%
Vitamin A 2µg 11µg 1%
Manganese 0.67mg 0.646mg 1%
Vitamin B1 0.032mg 0.02mg 1%
Vitamin B2 0.038mg 0.026mg 1%
Vitamin B5 0.329mg 0.276mg 1%
Folate 21µg 25µg 1%
Choline 12.3mg 8.5mg 1%
Polyunsaturated fat 0.375g 0.28g 1%
Calories 52kcal 43kcal 0%
Protein 1.2g 1.39g 0%
Protein per 100 calories 2.3g 3.2g N/A
Calories per 10 g protein 433kcal 309kcal N/A
Weight per 100 calories 192g 233g N/A
Fats 0.65g 0.49g 0%
Net carbs 5.44g 4.31g N/A
Magnesium 22mg 20mg 0%
Calcium 25mg 29mg 0%
Potassium 151mg 162mg 0%
Sugar 4.42g 4.88g N/A
Sodium 1mg 1mg 0%
Selenium 0.2µg 0.4µg 0%
Vitamin B3 0.598mg 0.646mg 0%
Saturated fat 0.019g 0.014g 0%
Monounsaturated fat 0.064g 0.047g 0%
Fructose 2.35g 2.4g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 FatsFats +32.7%
Contains more CarbsCarbs +24.2%
Contains more ProteinProtein +15.8%
~equal in Water ~88.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
4% 14% 82%
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 +36.2%
Contains more Poly. FatPolyunsaturated fat +33.9%
Contains less Sat. FatSaturated fat -26.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 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 SucroseSucrose +185.7%
Contains more GlucoseGlucose +24.2%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Fructose ~2.4g
~equal in Lactose ~0g

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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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.