Side-by-Side Comparison

Almonds (Raw) vs Blackberries

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

View Details

fruits

Blackberries

43Calories

1.4Protein

5.3Fiber

21.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-93%

Blackberries

Blackberries has fewer calories (energy) (43 kcal vs 579 kcal, 536 kcal less).

Higher Protein

+1422%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 1.4 g in Blackberries (+19.8 g, +1422%).

Higher Dietary Fiber

+136%

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 5.3 g in Blackberries (+7.2 g, +136%).

Higher Vitamin C

Blackberries

Blackberries provides 21.0 mg vs 0 mg in Almonds (Raw) (+21.0 mg).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Blackberries100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Blackberries

43 kcal2% DV

Almonds (Raw) provides 579 kcal vs 43 kcal in Blackberries (+536 kcal, +1247%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Blackberries

1.4 g3% DV

Almonds (Raw) provides 21.2 g vs 1.4 g in Blackberries (+19.8 g, +1422%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

21.6 g8% DV

Blackberries

9.6 g3% DV

Almonds (Raw) provides 21.6 g vs 9.6 g in Blackberries (+11.9 g, +124%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Blackberries

5.3 g19% DV

Almonds (Raw) provides 12.5 g vs 5.3 g in Blackberries (+7.2 g, +136%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Blackberries

0.49 g1% DV

Almonds (Raw) provides 49.9 g vs 0.49 g in Blackberries (+49.4 g, +10090%).

Total SugarsBlackberries higher

Almonds (Raw)

4.4 g9% DV

Blackberries

4.9 g10% DV

Blackberries provides 4.9 g vs 4.4 g in Almonds (Raw) (+0.53 g, +12%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Almonds (Raw)

0 mg

Blackberries

21.0 mg23% DV

Blackberries has higher vitamin c (21.0 mg vs 0 mg).

Vitamin A (RAE)Blackberries higher

Almonds (Raw)

0 µg

Blackberries

11 µg1% DV

Blackberries has higher vitamin a (rae) (11 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Blackberries

0 µg

Both Almonds (Raw) and Blackberries provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Blackberries

1.2 mg8% DV

Almonds (Raw) provides 25.6 mg vs 1.2 mg in Blackberries (+24.5 mg, +2091%).

Vitamin KBlackberries higher

Almonds (Raw)

0 µg

Blackberries

20 µg17% DV

Blackberries has higher vitamin k (20 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

44 µg11% DV

Blackberries

25 µg6% DV

Almonds (Raw) provides 44 µg vs 25 µg in Blackberries (+19 µg, +76%).

Thiamin (Vitamin B1)Almonds (Raw) higher

Almonds (Raw)

0.21 mg17% DV

Blackberries

0.02 mg2% DV

Almonds (Raw) provides 0.21 mg vs 0.02 mg in Blackberries (+0.19 mg, +925%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Blackberries

0.03 mg2% DV

Almonds (Raw) provides 1.1 mg vs 0.03 mg in Blackberries (+1.1 mg, +4277%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

Blackberries

0.65 mg4% DV

Almonds (Raw) provides 3.6 mg vs 0.65 mg in Blackberries (+3.0 mg, +460%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.47 mg9% DV

Blackberries

0.28 mg6% DV

Almonds (Raw) provides 0.47 mg vs 0.28 mg in Blackberries (+0.19 mg, +71%).

Vitamin B6Almonds (Raw) higher

Almonds (Raw)

0.14 mg8% DV

Blackberries

0.03 mg2% DV

Almonds (Raw) provides slightly more vitamin b6 (0.14 mg vs 0.03 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Blackberries

0 µg

Both Almonds (Raw) and Blackberries provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Almonds (Raw)

1.0 mg

Blackberries

1.0 mg

Both Almonds (Raw) and Blackberries provide similar amounts of sodium (1.0 mg).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Blackberries

162 mg3% DV

Almonds (Raw) provides 733 mg vs 162 mg in Blackberries (+571 mg, +352%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

269 mg21% DV

Blackberries

29.0 mg2% DV

Almonds (Raw) provides 269 mg vs 29.0 mg in Blackberries (+240 mg, +828%).

IronAlmonds (Raw) higher

Almonds (Raw)

3.7 mg21% DV

Blackberries

0.62 mg3% DV

Almonds (Raw) provides 3.7 mg vs 0.62 mg in Blackberries (+3.1 mg, +498%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

Blackberries

20.0 mg5% DV

Almonds (Raw) provides 270 mg vs 20.0 mg in Blackberries (+250 mg, +1250%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

481 mg38% DV

Blackberries

22.0 mg2% DV

Almonds (Raw) provides 481 mg vs 22.0 mg in Blackberries (+459 mg, +2086%).

ZincAlmonds (Raw) higher

Almonds (Raw)

3.1 mg28% DV

Blackberries

0.53 mg5% DV

Almonds (Raw) provides 3.1 mg vs 0.53 mg in Blackberries (+2.6 mg, +489%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

Blackberries

0.01 g

Almonds (Raw) provides 3.8 g vs 0.01 g in Blackberries (+3.8 g, +27043%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Blackberries144 g (1 cup fresh (144 g))

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

162 kcal8% DV

Blackberries

62 kcal3% DV

Almonds (Raw) provides 162 kcal vs 62 kcal in Blackberries (+100 kcal, +162%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

5.9 g12% DV

Blackberries

2.0 g4% DV

Almonds (Raw) provides 5.9 g vs 2.0 g in Blackberries (+3.9 g, +196%).

CarbohydratesBlackberries higher

Almonds (Raw)

6.0 g2% DV

Blackberries

13.8 g5% DV

Blackberries provides 13.8 g vs 6.0 g in Almonds (Raw) (+7.8 g, +129%).

Dietary FiberBlackberries higher

Almonds (Raw)

3.5 g13% DV

Blackberries

7.6 g27% DV

Blackberries provides 7.6 g vs 3.5 g in Almonds (Raw) (+4.1 g, +118%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Blackberries

0.71 g1% DV

Almonds (Raw) provides 14.0 g vs 0.71 g in Blackberries (+13.3 g, +1881%).

Total SugarsBlackberries higher

Almonds (Raw)

1.2 g2% DV

Blackberries

7.0 g14% DV

Blackberries provides 7.0 g vs 1.2 g in Almonds (Raw) (+5.8 g, +477%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Almonds (Raw)

0 mg

Blackberries

30.2 mg34% DV

Blackberries has higher vitamin c (30.2 mg vs 0 mg).

Vitamin A (RAE)Blackberries higher

Almonds (Raw)

0 µg

Blackberries

16 µg2% DV

Blackberries has higher vitamin a (rae) (16 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Blackberries

0 µg

Both Almonds (Raw) and Blackberries provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Blackberries

1.7 mg11% DV

Almonds (Raw) provides 7.2 mg vs 1.7 mg in Blackberries (+5.5 mg, +326%).

Vitamin KBlackberries higher

Almonds (Raw)

0 µg

Blackberries

29 µg24% DV

Blackberries has higher vitamin k (29 µg vs 0 µg).

Folate (DFE)Blackberries higher

Almonds (Raw)

12 µg3% DV

Blackberries

36 µg9% DV

Blackberries provides 36 µg vs 12 µg in Almonds (Raw) (+24 µg, +192%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.06 mg5% DV

Blackberries

0.03 mg2% DV

Both Almonds (Raw) and Blackberries provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Blackberries

0.04 mg3% DV

Almonds (Raw) provides 0.32 mg vs 0.04 mg in Blackberries (+0.28 mg, +751%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Blackberries

0.93 mg6% DV

Almonds (Raw) provides 1.0 mg vs 0.93 mg in Blackberries (+0.08 mg, +9%).

Pantothenic Acid (B5)Blackberries higher

Almonds (Raw)

0.13 mg3% DV

Blackberries

0.40 mg8% DV

Blackberries provides 0.40 mg vs 0.13 mg in Almonds (Raw) (+0.27 mg, +201%).

Vitamin B6Similar

Almonds (Raw)

0.04 mg2% DV

Blackberries

0.04 mg3% DV

Both Almonds (Raw) and Blackberries provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Blackberries

0 µg

Both Almonds (Raw) and Blackberries provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlackberries higher

Almonds (Raw)

0.28 mg

Blackberries

1.4 mg

Blackberries provides 1.4 mg vs 0.28 mg in Almonds (Raw) (+1.2 mg, +414%).

PotassiumBlackberries higher

Almonds (Raw)

205 mg4% DV

Blackberries

233 mg5% DV

Blackberries provides 233 mg vs 205 mg in Almonds (Raw) (+28.0 mg, +14%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

75.3 mg6% DV

Blackberries

41.8 mg3% DV

Almonds (Raw) provides 75.3 mg vs 41.8 mg in Blackberries (+33.6 mg, +80%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Blackberries

0.89 mg5% DV

Almonds (Raw) provides 1.0 mg vs 0.89 mg in Blackberries (+0.15 mg, +16%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

Blackberries

28.8 mg7% DV

Almonds (Raw) provides 75.6 mg vs 28.8 mg in Blackberries (+46.8 mg, +163%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

135 mg11% DV

Blackberries

31.7 mg3% DV

Almonds (Raw) provides 135 mg vs 31.7 mg in Blackberries (+103 mg, +325%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.87 mg8% DV

Blackberries

0.76 mg7% DV

Almonds (Raw) provides 0.87 mg vs 0.76 mg in Blackberries (+0.11 mg, +14%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

Blackberries

0.02 g

Almonds (Raw) provides 1.1 g vs 0.02 g in Blackberries (+1.0 g, +5178%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

BlackberriesAmount per 100 kcal (233 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Blackberries

100 kcal5% DV

Both Almonds (Raw) and Blackberries provide similar amounts of calories (energy) (98 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

3.6 g7% DV

Blackberries

3.2 g6% DV

Almonds (Raw) provides 3.6 g vs 3.2 g in Blackberries (+0.36 g, +11%).

CarbohydratesBlackberries higher

Almonds (Raw)

3.7 g1% DV

Blackberries

22.4 g8% DV

Blackberries provides 22.4 g vs 3.7 g in Almonds (Raw) (+18.7 g, +511%).

Dietary FiberBlackberries higher

Almonds (Raw)

2.1 g8% DV

Blackberries

12.3 g44% DV

Blackberries provides 12.3 g vs 2.1 g in Almonds (Raw) (+10.2 g, +481%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Blackberries

1.1 g1% DV

Almonds (Raw) provides 8.5 g vs 1.1 g in Blackberries (+7.3 g, +643%).

Total SugarsBlackberries higher

Almonds (Raw)

0.74 g1% DV

Blackberries

11.4 g23% DV

Blackberries provides 11.4 g vs 0.74 g in Almonds (Raw) (+10.6 g, +1438%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Almonds (Raw)

0 mg

Blackberries

48.9 mg54% DV

Blackberries has higher vitamin c (48.9 mg vs 0 mg).

Vitamin A (RAE)Blackberries higher

Almonds (Raw)

0 µg

Blackberries

26 µg3% DV

Blackberries has higher vitamin a (rae) (26 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Blackberries

0 µg

Both Almonds (Raw) and Blackberries provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Blackberries

2.7 mg18% DV

Almonds (Raw) provides 4.4 mg vs 2.7 mg in Blackberries (+1.6 mg, +60%).

Vitamin KBlackberries higher

Almonds (Raw)

0 µg

Blackberries

46 µg38% DV

Blackberries has higher vitamin k (46 µg vs 0 µg).

Folate (DFE)Blackberries higher

Almonds (Raw)

7.5 µg2% DV

Blackberries

58 µg15% DV

Blackberries provides 58 µg vs 7.5 µg in Almonds (Raw) (+51 µg, +679%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.03 mg3% DV

Blackberries

0.05 mg4% DV

Both Almonds (Raw) and Blackberries provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.19 mg15% DV

Blackberries

0.06 mg5% DV

Almonds (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.06 mg).

Niacin (Vitamin B3)Blackberries higher

Almonds (Raw)

0.62 mg4% DV

Blackberries

1.5 mg9% DV

Blackberries provides 1.5 mg vs 0.62 mg in Almonds (Raw) (+0.89 mg, +145%).

Pantothenic Acid (B5)Blackberries higher

Almonds (Raw)

0.08 mg2% DV

Blackberries

0.64 mg13% DV

Blackberries provides 0.64 mg vs 0.08 mg in Almonds (Raw) (+0.56 mg, +703%).

Vitamin B6Similar

Almonds (Raw)

0.02 mg1% DV

Blackberries

0.07 mg4% DV

Both Almonds (Raw) and Blackberries provide similar amounts of vitamin b6 (0.02 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Blackberries

0 µg

Both Almonds (Raw) and Blackberries provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlackberries higher

Almonds (Raw)

0.17 mg

Blackberries

2.3 mg

Blackberries provides 2.3 mg vs 0.17 mg in Almonds (Raw) (+2.2 mg, +1271%).

PotassiumBlackberries higher

Almonds (Raw)

125 mg3% DV

Blackberries

377 mg8% DV

Blackberries provides 377 mg vs 125 mg in Almonds (Raw) (+253 mg, +203%).

CalciumBlackberries higher

Almonds (Raw)

45.7 mg4% DV

Blackberries

67.6 mg5% DV

Blackberries provides 67.6 mg vs 45.7 mg in Almonds (Raw) (+21.8 mg, +48%).

IronBlackberries higher

Almonds (Raw)

0.63 mg4% DV

Blackberries

1.4 mg8% DV

Blackberries provides 1.4 mg vs 0.63 mg in Almonds (Raw) (+0.81 mg, +129%).

MagnesiumSimilar

Almonds (Raw)

45.9 mg11% DV

Blackberries

46.6 mg11% DV

Both Almonds (Raw) and Blackberries provide similar amounts of magnesium (45.9 mg).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

81.8 mg7% DV

Blackberries

51.3 mg4% DV

Almonds (Raw) provides 81.8 mg vs 51.3 mg in Blackberries (+30.5 mg, +60%).

ZincBlackberries higher

Almonds (Raw)

0.53 mg5% DV

Blackberries

1.2 mg11% DV

Blackberries provides 1.2 mg vs 0.53 mg in Almonds (Raw) (+0.70 mg, +133%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

0.65 g3% DV

Blackberries

0.03 g

Almonds (Raw) provides 0.65 g vs 0.03 g in Blackberries (+0.61 g, +1880%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

BlackberriesNormalized to 300 kcal (698 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Blackberries

300 kcal15% DV

Both Almonds (Raw) and Blackberries provide similar amounts of calories (energy) (301 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

11.0 g22% DV

Blackberries

9.7 g19% DV

Almonds (Raw) provides 11.0 g vs 9.7 g in Blackberries (+1.3 g, +13%).

CarbohydratesBlackberries higher

Almonds (Raw)

11.2 g4% DV

Blackberries

67.1 g24% DV

Blackberries provides 67.1 g vs 11.2 g in Almonds (Raw) (+55.9 g, +499%).

Dietary FiberBlackberries higher

Almonds (Raw)

6.5 g23% DV

Blackberries

37.0 g132% DV

Blackberries provides 37.0 g vs 6.5 g in Almonds (Raw) (+30.5 g, +469%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Blackberries

3.4 g4% DV

Almonds (Raw) provides 26.0 g vs 3.4 g in Blackberries (+22.5 g, +659%).

Total SugarsBlackberries higher

Almonds (Raw)

2.3 g5% DV

Blackberries

34.1 g68% DV

Blackberries provides 34.1 g vs 2.3 g in Almonds (Raw) (+31.8 g, +1406%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Almonds (Raw)

0 mg

Blackberries

147 mg163% DV

Blackberries has higher vitamin c (147 mg vs 0 mg).

Vitamin A (RAE)Blackberries higher

Almonds (Raw)

0 µg

Blackberries

77 µg9% DV

Blackberries has higher vitamin a (rae) (77 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Blackberries

0 µg

Both Almonds (Raw) and Blackberries provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Blackberries

8.2 mg54% DV

Almonds (Raw) provides 13.3 mg vs 8.2 mg in Blackberries (+5.2 mg, +63%).

Vitamin KBlackberries higher

Almonds (Raw)

0 µg

Blackberries

138 µg115% DV

Blackberries has higher vitamin k (138 µg vs 0 µg).

Folate (DFE)Blackberries higher

Almonds (Raw)

23 µg6% DV

Blackberries

175 µg44% DV

Blackberries provides 175 µg vs 23 µg in Almonds (Raw) (+152 µg, +663%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.11 mg9% DV

Blackberries

0.14 mg12% DV

Both Almonds (Raw) and Blackberries provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.59 mg46% DV

Blackberries

0.18 mg14% DV

Almonds (Raw) provides 0.59 mg vs 0.18 mg in Blackberries (+0.41 mg, +226%).

Niacin (Vitamin B3)Blackberries higher

Almonds (Raw)

1.9 mg12% DV

Blackberries

4.5 mg28% DV

Blackberries provides 4.5 mg vs 1.9 mg in Almonds (Raw) (+2.6 mg, +140%).

Pantothenic Acid (B5)Blackberries higher

Almonds (Raw)

0.24 mg5% DV

Blackberries

1.9 mg39% DV

Blackberries provides 1.9 mg vs 0.24 mg in Almonds (Raw) (+1.7 mg, +687%).

Vitamin B6Blackberries higher

Almonds (Raw)

0.07 mg4% DV

Blackberries

0.21 mg12% DV

Blackberries provides 0.21 mg vs 0.07 mg in Almonds (Raw) (+0.14 mg, +194%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Blackberries

0 µg

Both Almonds (Raw) and Blackberries provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlackberries higher

Almonds (Raw)

0.52 mg

Blackberries

7.0 mg

Blackberries provides 7.0 mg vs 0.52 mg in Almonds (Raw) (+6.5 mg, +1242%).

PotassiumBlackberries higher

Almonds (Raw)

381 mg8% DV

Blackberries

1,131 mg24% DV

Blackberries provides 1,131 mg vs 381 mg in Almonds (Raw) (+750 mg, +197%).

CalciumBlackberries higher

Almonds (Raw)

140 mg11% DV

Blackberries

202 mg16% DV

Blackberries provides 202 mg vs 140 mg in Almonds (Raw) (+62.5 mg, +45%).

IronBlackberries higher

Almonds (Raw)

1.9 mg11% DV

Blackberries

4.3 mg24% DV

Blackberries provides 4.3 mg vs 1.9 mg in Almonds (Raw) (+2.4 mg, +124%).

MagnesiumSimilar

Almonds (Raw)

140 mg33% DV

Blackberries

140 mg33% DV

Both Almonds (Raw) and Blackberries provide similar amounts of magnesium (140 mg).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

250 mg20% DV

Blackberries

154 mg12% DV

Almonds (Raw) provides 250 mg vs 154 mg in Blackberries (+96.6 mg, +63%).

ZincBlackberries higher

Almonds (Raw)

1.6 mg15% DV

Blackberries

3.7 mg34% DV

Blackberries provides 3.7 mg vs 1.6 mg in Almonds (Raw) (+2.1 mg, +128%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

2.0 g10% DV

Blackberries

0.10 g

Almonds (Raw) provides 2.0 g vs 0.10 g in Blackberries (+1.9 g, +1922%).

Almonds (Raw) vs Blackberries

Almonds (Raw)

Blackberries

Nutritional Takeaways

Comparison Summary