Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Blackberries
      ×
      Blackberries
      ×
      Blackberries Frozen Unsweetened
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Blackberries 1 cup (x1) 3% DV 62 calories
      • Blackberries 1 cup (x1) 3% DV 62 calories
      • Blackberries Frozen Unsweetened 1 cup, unthawed (x1) 5% DV 97 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Blackberries 1 cup (x1) 1% DV 0.71g
      • Blackberries 1 cup (x1) 1% DV 0.71g
      • Blackberries Frozen Unsweetened 1 cup, unthawed (x1) 1% DV 0.65g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Blackberries 1 cup (x1) 5% DV 13.8g
      • Blackberries 1 cup (x1) 5% DV 13.8g
      • Blackberries Frozen Unsweetened 1 cup, unthawed (x1) 9% DV 23.7g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Blackberries 1 cup (x1) 4% DV 2g
      • Blackberries 1 cup (x1) 4% DV 2g
      • Blackberries Frozen Unsweetened 1 cup, unthawed (x1) 4% DV 1.8g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Blackberries 1 cup (x1) 0% DV 0mg
      • Blackberries 1 cup (x1) 0% DV 0mg
      • Blackberries Frozen Unsweetened 1 cup, unthawed (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Blackberries 1 cup (x1) 0% DV 0.02g
      • Blackberries 1 cup (x1) 0% DV 0.02g
      • Blackberries Frozen Unsweetened 1 cup, unthawed (x1) 0% DV 0.02g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Blackberries 1 cup (x1) 27% DV 7.6g
      • Blackberries 1 cup (x1) 27% DV 7.6g
      • Blackberries Frozen Unsweetened 1 cup, unthawed (x1) 27% DV 7.6g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Blackberries 1 cup (x1) 14% DV 7g
      • Blackberries 1 cup (x1) 14% DV 7g
      • Blackberries Frozen Unsweetened 1 cup, unthawed (x1) 32% DV 16.1g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Blackberries 1 cup (x1) 5% DV 0.89mg
      • Blackberries 1 cup (x1) 5% DV 0.89mg
      • Blackberries Frozen Unsweetened 1 cup, unthawed (x1) 7% DV 1.2mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Blackberries 1 cup (x1) 3% DV 41.8mg
      • Blackberries 1 cup (x1) 3% DV 41.8mg
      • Blackberries Frozen Unsweetened 1 cup, unthawed (x1) 3% DV 43.8mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Blackberries 1 cup (x1) 5% DV 233.3mg
      • Blackberries 1 cup (x1) 5% DV 233.3mg
      • Blackberries Frozen Unsweetened 1 cup, unthawed (x1) 4% DV 211.4mg
      Comparison Table

      Table Legend

      1. Blackberries
      2. Blackberries
      3. Blackberries Frozen Unsweetened
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 144 144 151
      Calories
      (%DV)
      62
      (3%)
      62
      (3%)
      97
      (5%)
      Fat (g)
      (%DV)
      0.71
      (1%)
      0.71
      (1%)
      0.65
      (1%)
      Protein (g)
      (%DV)
      2
      (4%)
      2
      (4%)
      1.8
      (4%)
      Carbohydrate (g)
      (%DV)
      13.8
      (5%)
      13.8
      (5%)
      23.7
      (9%)
      Sugars (g)
      (%DV)
      7
      (14%)
      7
      (14%)
      16.1
      (32%)
      Fiber (g)
      (%DV)
      7.6
      (27%)
      7.6
      (27%)
      7.6
      (27%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.02
      (0%)
      0.02
      (0%)
      0.02
      (0%)
      Net-Carbs (g) 6.2
      6.2
      16.1
      Trans Fatty Acids (g) 0
      0
      0
        Minerals
      Food # 1 2 3
      Weight (g) 144 144 151
      Calcium (mg)
      (%DV)
      41.8
      (3%)
      41.8
      (3%)
      43.8
      (3%)
      Iron, Fe (mg)
      (%DV)
      0.89
      (5%)
      0.89
      (5%)
      1.2
      (7%)
      Potassium, K (mg)
      (%DV)
      233.3
      (5%)
      233.3
      (5%)
      211.4
      (4%)
      Magnesium (mg)
      (%DV)
      28.8
      (7%)
      28.8
      (7%)
      33.2
      (8%)
      Phosphorus, P (mg)
      (%DV)
      31.7
      (3%)
      31.7
      (3%)
      45.3
      (4%)
      Sodium (mg)
      (%DV)
      1.4
      (0%)
      1.4
      (0%)
      1.5
      (0%)
      Zinc, Zn (mg)
      (%DV)
      0.76
      (7%)
      0.76
      (7%)
      0.38
      (3%)
      Copper, Cu (mg)
      (%DV)
      0.24
      (26%)
      0.24
      (26%)
      0.18
      (20%)
      Manganese (mg)
      (%DV)
      0.93
      (40%)
      0.93
      (40%)
      1.8
      (80%)
      Selenium, Se (mcg)
      (%DV)
      0.58
      (1%)
      0.58
      (1%)
      0.6
      (1%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 144 144 151
      Vitamin A, RAE (mcg)
      (%DV)
      15.8
      (2%)
      15.8
      (2%)
      9.1
      (1%)
      Vitamin C (mg)
      (%DV)
      30.2
      (34%)
      30.2
      (34%)
      4.7
      (5%)
      Thiamin (B1) (mg)
      (%DV)
      0.03
      (2%)
      0.03
      (2%)
      0.04
      (4%)
      Riboflavin (B2) (mg)
      (%DV)
      0.04
      (3%)
      0.04
      (3%)
      0.07
      (5%)
      Niacin (B3) (mg)
      (%DV)
      0.93
      (6%)
      0.93
      (6%)
      1.8
      (11%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.4
      (8%)
      0.4
      (8%)
      0.23
      (5%)
      Vitamin B6 (mg)
      (%DV)
      0.04
      (3%)
      0.04
      (3%)
      0.09
      (5%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      36
      (9%)
      36
      (9%)
      51.3
      (13%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      36
      (9%)
      36
      (9%)
      51.3
      (13%)
      Folate DFE (mcg)
      (%)
      36
      (9%)
      36
      (9%)
      51.3
      (13%)
      Choline (mg)
      (%DV)
      12.2
      (2%)
      12.2
      (2%)
      12.8
      (2%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      184.3
      (2%)
      184.3
      (2%)
      102.7
      (1%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 308.2 308.2 172.1
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 169.9
      169.9
      178.2
      Vitamin E (mg)
      (%DV)
      1.7
      (11%)
      1.7
      (11%)
      1.8
      (12%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      28.5
      (24%)
      28.5
      (24%)
      29.9
      (25%)
      Vitamin K1 (mcg) 0
      0
      --
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 144 144 151
      Water (g) 126.9
      126.9
      124.1
      Ash (g) 0.53
      0.53
      0.77
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score -4.07
      -4.07
      -3.35
        Carbohydrates
      Food # 1 2 3
      Weight (g) 144 144 151
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0.1
      0.1
      --
      Glucose (Dextrose) (g) 3.3
      3.3
      --
      Fructose (g) 3.5
      3.5
      --
      Lactose (g) 0
      0
      --
      Maltose (g) 0.1
      0.1
      --
      Galactose (g) 0.04
      0.04
      --
      Starch (g) 0
      0
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 144 144 151
      Monounsaturated Fats (g) 0.068
      0.068
      0.062
      Polyunsaturated Fats (g) 0.403
      0.403
      0.37
      Omega 3s (g)
      (%AI)
      0.135
      (8%)
      0.135
      (8%)
      0.124
      (8%)
      Omega 6s (g)
      (%AI)
      0.268
      (2%)
      0.268
      (2%)
      0.246
      (1%)
      Omega 3 to Omega 6 Ratio 0.51
      0.51
      0.5
      Omega 6 to Omega 3 Ratio 1.98
      1.98
      1.99
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0
      0
      Docosahexaenoic Acid (DHA) (g) 0
      0
      0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      --
      c-c-n6-Eicosadienoic Acid (g) --
      --
      --
      DHG-linolenic acid (DGLA) (g) --
      --
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      0
      Caproic (6:0) (g) 0
      0
      0
      Caprylic Acid (8:0) (g) 0
      0
      0
      Capric Acid (10:0) (g) 0
      0
      0
      Lauric Acid (12:0) (g) 0
      0
      0
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0
      0
      0
      Pentadecanoic Acid (15:0) (g) --
      --
      --
      Palmitic Acid (16:0) (g) 0.017
      0.017
      0.015
      Margaric Acid (17:0) (g) --
      --
      --
      Stearic Acid (18:0) (g) 0.004
      0.004
      0.003
      Arachidic Acid (20:0) (g) --
      --
      --
      Behenic Acid (22:0) (g) --
      --
      --
      Lignoceric Acid (24:0) (g) --
      --
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      --
      Pentadecenoic Acid (15:1) (g) --
      --
      --
      Palmitoleic Acid (16:1) (g) 0
      0
      0
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      --
      Oleic Acid (18:1) (g) 0.063
      0.063
      0.057
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.006
      0.006
      0.005
      Docosenoic Acid (22:1) (g) 0
      0
      0
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.268
      0.268
      0.246
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.135
      0.135
      0.124
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Eicosatetraenoic Acid 20:4 (g) 0
      0
      0
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      --
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      --
      t-Monoenoic Fats (g) --
      --
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      --
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 144 144 151
      Essential  
      Histidine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Isoleucine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Leucine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Lysine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Methionine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Phenylalanine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Threonine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Tryptophan (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Valine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Conditional  
      Arginine (mg) --
      --
      --
      Cystine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Glycine (mg) --
      --
      --
      Proline (mg) --
      --
      --
      Tyrosine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Non-Essential  
      Alanine (mg) --
      --
      --
      Aspartic acid (mg) --
      --
      --
      Betaine (mg) 0.43
      0.43
      --
      Glutamic acid (mg) --
      --
      --
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) --
      --
      --
      Data Source
      Blackberries
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Blackberries
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Blackberries Frozen Unsweetened
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.