Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
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Blackberries
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Strawberries
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Blackberries 1 cup (x1) 3% DV 62 calories
  • Raspberries 1 cup (x1) 3% DV 64 calories
  • Strawberries 1 cup, sliced (x1) 3% DV 53 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Blackberries 1 cup (x1) 1% DV 0.71g
  • Raspberries 1 cup (x1) 1% DV 0.8g
  • Strawberries 1 cup, sliced (x1) 1% DV 0.5g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Blackberries 1 cup (x1) 5% DV 13.8g
  • Raspberries 1 cup (x1) 5% DV 14.7g
  • Strawberries 1 cup, sliced (x1) 5% DV 12.7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Blackberries 1 cup (x1) 4% DV 2g
  • Raspberries 1 cup (x1) 3% DV 1.5g
  • Strawberries 1 cup, sliced (x1) 2% DV 1.1g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Blackberries 1 cup (x1) 0% DV 0mg
  • Raspberries 1 cup (x1) 0% DV 0mg
  • Strawberries 1 cup, sliced (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Blackberries 1 cup (x1) 0% DV 0.02g
  • Raspberries 1 cup (x1) 0% DV 0.02g
  • Strawberries 1 cup, sliced (x1) 0% DV 0.02g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Blackberries 1 cup (x1) 27% DV 7.6g
  • Raspberries 1 cup (x1) 29% DV 8g
  • Strawberries 1 cup, sliced (x1) 12% DV 3.3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Blackberries 1 cup (x1) 14% DV 7g
  • Raspberries 1 cup (x1) 11% DV 5.4g
  • Strawberries 1 cup, sliced (x1) 16% DV 8.1g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Blackberries 1 cup (x1) 5% DV 0.89mg
  • Raspberries 1 cup (x1) 5% DV 0.85mg
  • Strawberries 1 cup, sliced (x1) 4% DV 0.68mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Blackberries 1 cup (x1) 3% DV 41.8mg
  • Raspberries 1 cup (x1) 2% DV 30.8mg
  • Strawberries 1 cup, sliced (x1) 2% DV 26.6mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Blackberries 1 cup (x1) 5% DV 233.3mg
  • Raspberries 1 cup (x1) 4% DV 185.7mg
  • Strawberries 1 cup, sliced (x1) 5% DV 254mg
Comparison Table

Table Legend

  1. Blackberries
  2. Raspberries
  3. Strawberries
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 144 123 166
Calories
(%DV)		 62
(3%)		 64
(3%)		 53
(3%)
Fat (g)
(%DV)		 0.71
(1%)		 0.8
(1%)		 0.5
(1%)
Protein (g)
(%DV)		 2
(4%)		 1.5
(3%)		 1.1
(2%)
Carbohydrate (g)
(%DV)		 13.8
(5%)		 14.7
(5%)		 12.7
(5%)
Sugars (g)
(%DV)		 7
(14%)		 5.4
(11%)		 8.1
(16%)
Fiber (g)
(%DV)		 7.6
(27%)		 8
(29%)		 3.3
(12%)
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
6.7
9.4
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 144 123 166
Calcium (mg)
(%DV)		 41.8
(3%)		 30.8
(2%)		 26.6
(2%)
Iron, Fe (mg)
(%DV)		 0.89
(5%)		 0.85
(5%)		 0.68
(4%)
Potassium, K (mg)
(%DV)		 233.3
(5%)		 185.7
(4%)		 254
(5%)
Magnesium (mg)
(%DV)		 28.8
(7%)		 27.1
(6%)		 21.6
(5%)
Phosphorus, P (mg)
(%DV)		 31.7
(3%)		 35.7
(3%)		 39.8
(3%)
Sodium (mg)
(%DV)		 1.4
(0%)		 1.2
(0%)		 1.7
(0%)
Zinc, Zn (mg)
(%DV)		 0.76
(7%)		 0.52
(5%)		 0.23
(2%)
Copper, Cu (mg)
(%DV)		 0.24
(26%)		 0.11
(12%)		 0.08
(9%)
Manganese (mg)
(%DV)		 0.93
(40%)		 0.82
(36%)		 0.64
(28%)
Selenium, Se (mcg)
(%DV)		 0.58
(1%)		 0.25
(0%)		 0.66
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 7.3
(0%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
0.5
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 144 123 166
Vitamin A, RAE (mcg)
(%DV)		 15.8
(2%)		 2.5
(0%)		 1.7
(0%)
Vitamin C (mg)
(%DV)		 30.2
(34%)		 32.2
(36%)		 97.6
(108%)
Thiamin (B1) (mg)
(%DV)		 0.03
(2%)		 0.04
(3%)		 0.04
(3%)
Riboflavin (B2) (mg)
(%DV)		 0.04
(3%)		 0.05
(4%)		 0.04
(3%)
Niacin (B3) (mg)
(%DV)		 0.93
(6%)		 0.74
(5%)		 0.64
(4%)
Vitamin B5 (PA) (mg)
(%DV)		 0.4
(8%)		 0.4
(8%)		 0.21
(4%)
Vitamin B6 (mg)
(%DV)		 0.04
(3%)		 0.07
(4%)		 0.08
(5%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 36
(9%)		 25.8
(6%)		 39.8
(10%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 36
(9%)		 25.8
(6%)		 39.8
(10%)
Folate DFE (mcg)
(%)		 36
(9%)		 25.8
(6%)		 39.8
(10%)
Choline (mg)
(%DV)		 12.2
(2%)		 15.1
(3%)		 9.5
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 184.3
(2%)		 14.8
(0%)		 11.6
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 19.7
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 308.2 40.6 19.9
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 169.9
167.3
43.2
Vitamin E (mg)
(%DV)		 1.7
(11%)		 1.1
(7%)		 0.48
(3%)
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%)		 9.6
(8%)		 3.7
(3%)
Vitamin K1 (mcg) 0
0
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 144 123 166
Water (g) 126.9
105.5
151
Ash (g) 0.53
0.57
0.66
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -4.07
-2.99
-4.25
  Carbohydrates
Food # 1 2 3
Weight (g) 144 123 166
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.1
0.25
0.78
Glucose (Dextrose) (g) 3.3
2.3
3.3
Fructose (g) 3.5
2.9
4.1
Lactose (g) 0
0
0
Maltose (g) 0.1
0
0
Galactose (g) 0.04
0
0
Starch (g) 0
0
0.07
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 144 123 166
Monounsaturated Fats (g) 0.068
0.079
0.071
Polyunsaturated Fats (g) 0.403
0.461
0.257
Omega 3s (g)
(%AI)		 0.135
(8%)		 0.155
(10%)		 0.108
(7%)
Omega 6s (g)
(%AI)		 0.268
(2%)		 0.306
(2%)		 0.149
(1%)
Omega 3 to Omega 6 Ratio 0.51
0.51
0.72
Omega 6 to Omega 3 Ratio 1.98
1.98
1.38
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
0.02
0.02
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.004
0.005
0.005
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
0.002
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.063
0.073
0.07
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.006
0.006
0
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
0.306
0.149
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.135
0.155
0.108
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) --
--
0.02
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 144 123 166
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 20
(3%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 27
(2%)
Leucine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 56
(2%)
Lysine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 43
(2%)
Methionine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 3
(0%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 32
(4%)
Threonine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 33
(3%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 --
(--%)		 13
(5%)
Valine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 32
(2%)
Conditional  
Arginine (mg) --
--
46
Cystine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 10
(3%)
Glycine (mg) --
--
43
Proline (mg) --
--
33
Tyrosine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 37
(4%)
Non-Essential  
Alanine (mg) --
--
55
Aspartic acid (mg) --
--
247
Betaine (mg) 0.43
0.98
0.33
Glutamic acid (mg) --
--
163
Hydroxyproline (mg) --
--
--
Serine (mg) --
--
42
Data Source
Blackberries
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Raspberries
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Strawberries
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.