Side-by-Side Comparison

Blackberries vs Brown Rice (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Blackberries

43Calories

1.4Protein

5.3Fiber

21.0Vit C

View Details

Nutty cooked whole grain brown rice in minimalist stoneware dish

grains

Brown Rice (Cooked)

123Calories

2.7Protein

1.6Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-65%

Blackberries

Blackberries has fewer calories (energy) (43 kcal vs 123 kcal, 80 kcal less).

Higher Protein

+97%

Brown Rice (Cooked)

Brown Rice (Cooked) provides 2.7 g vs 1.4 g in Blackberries (+1.4 g, +97%).

Higher Dietary Fiber

+231%

Blackberries

Blackberries provides 5.3 g vs 1.6 g in Brown Rice (Cooked) (+3.7 g, +231%).

Higher Vitamin C

Blackberries

Blackberries provides 21.0 mg vs 0 mg in Brown Rice (Cooked) (+21.0 mg).

Comparing per 100 g standard edible portion.

Nutrient

Blackberries100 g edible portion

Brown Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Brown Rice (Cooked) higher

Blackberries

43 kcal2% DV

Brown Rice (Cooked)

123 kcal6% DV

Brown Rice (Cooked) provides 123 kcal vs 43 kcal in Blackberries (+80 kcal, +186%).

ProteinBrown Rice (Cooked) higher

Blackberries

1.4 g3% DV

Brown Rice (Cooked)

2.7 g5% DV

Brown Rice (Cooked) provides 2.7 g vs 1.4 g in Blackberries (+1.4 g, +97%).

CarbohydratesBrown Rice (Cooked) higher

Blackberries

9.6 g3% DV

Brown Rice (Cooked)

25.6 g9% DV

Brown Rice (Cooked) provides 25.6 g vs 9.6 g in Blackberries (+16.0 g, +166%).

Dietary FiberBlackberries higher

Blackberries

5.3 g19% DV

Brown Rice (Cooked)

1.6 g6% DV

Blackberries provides 5.3 g vs 1.6 g in Brown Rice (Cooked) (+3.7 g, +231%).

Total FatBrown Rice (Cooked) higher

Blackberries

0.49 g1% DV

Brown Rice (Cooked)

0.97 g1% DV

Brown Rice (Cooked) provides 0.97 g vs 0.49 g in Blackberries (+0.48 g, +98%).

Total SugarsBlackberries higher

Blackberries

4.9 g10% DV

Brown Rice (Cooked)

0.24 g

Blackberries provides 4.9 g vs 0.24 g in Brown Rice (Cooked) (+4.6 g, +1933%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

21.0 mg23% DV

Brown Rice (Cooked)

0 mg

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

Vitamin A (RAE)Blackberries higher

Blackberries

11 µg1% DV

Brown Rice (Cooked)

0 µg

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

Vitamin DSimilar

Blackberries

0 µg

Brown Rice (Cooked)

0 µg

Both Blackberries and Brown Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

1.2 mg8% DV

Brown Rice (Cooked)

0.07 mg

Blackberries provides 1.2 mg vs 0.07 mg in Brown Rice (Cooked) (+1.1 mg, +1571%).

Vitamin KBlackberries higher

Blackberries

20 µg17% DV

Brown Rice (Cooked)

0.6 µg1% DV

Blackberries provides 20 µg vs 0.6 µg in Brown Rice (Cooked) (+19 µg, +3200%).

Folate (DFE)Blackberries higher

Blackberries

25 µg6% DV

Brown Rice (Cooked)

9.0 µg2% DV

Blackberries provides 25 µg vs 9.0 µg in Brown Rice (Cooked) (+16 µg, +178%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Blackberries

0.02 mg2% DV

Brown Rice (Cooked)

0.18 mg15% DV

Brown Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Blackberries

0.03 mg2% DV

Brown Rice (Cooked)

0.07 mg5% DV

Both Blackberries and Brown Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Blackberries

0.65 mg4% DV

Brown Rice (Cooked)

2.6 mg16% DV

Brown Rice (Cooked) provides 2.6 mg vs 0.65 mg in Blackberries (+1.9 mg, +296%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Blackberries

0.28 mg6% DV

Brown Rice (Cooked)

0.73 mg14% DV

Brown Rice (Cooked) provides 0.73 mg vs 0.28 mg in Blackberries (+0.45 mg, +163%).

Vitamin B6Brown Rice (Cooked) higher

Blackberries

0.03 mg2% DV

Brown Rice (Cooked)

0.15 mg9% DV

Brown Rice (Cooked) provides slightly more vitamin b6 (0.15 mg vs 0.03 mg).

Vitamin B12Similar

Blackberries

0 µg

Brown Rice (Cooked)

0 µg

Both Blackberries and Brown Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBrown Rice (Cooked) higher

Blackberries

1.0 mg

Brown Rice (Cooked)

4.0 mg

Brown Rice (Cooked) provides 4.0 mg vs 1.0 mg in Blackberries (+3.0 mg, +300%).

PotassiumBlackberries higher

Blackberries

162 mg3% DV

Brown Rice (Cooked)

86.0 mg2% DV

Blackberries provides 162 mg vs 86.0 mg in Brown Rice (Cooked) (+76.0 mg, +88%).

CalciumBlackberries higher

Blackberries

29.0 mg2% DV

Brown Rice (Cooked)

10.0 mg1% DV

Blackberries provides 29.0 mg vs 10.0 mg in Brown Rice (Cooked) (+19.0 mg, +190%).

IronBlackberries higher

Blackberries

0.62 mg3% DV

Brown Rice (Cooked)

0.56 mg3% DV

Blackberries provides 0.62 mg vs 0.56 mg in Brown Rice (Cooked) (+0.06 mg, +11%).

MagnesiumBrown Rice (Cooked) higher

Blackberries

20.0 mg5% DV

Brown Rice (Cooked)

44.0 mg10% DV

Brown Rice (Cooked) provides 44.0 mg vs 20.0 mg in Blackberries (+24.0 mg, +120%).

PhosphorusBrown Rice (Cooked) higher

Blackberries

22.0 mg2% DV

Brown Rice (Cooked)

103 mg8% DV

Brown Rice (Cooked) provides 103 mg vs 22.0 mg in Blackberries (+81.0 mg, +368%).

ZincBrown Rice (Cooked) higher

Blackberries

0.53 mg5% DV

Brown Rice (Cooked)

0.71 mg6% DV

Brown Rice (Cooked) provides 0.71 mg vs 0.53 mg in Blackberries (+0.18 mg, +34%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Blackberries

0.01 g

Brown Rice (Cooked)

0.24 g1% DV

Brown Rice (Cooked) provides 0.24 g vs 0.01 g in Blackberries (+0.23 g, +1614%).

Nutrient

Blackberries144 g (1 cup fresh (144 g))

Brown Rice (Cooked)195 g (1 cup cooked (195 g))

Macronutrients6 nutrients

Calories (Energy)Brown Rice (Cooked) higher

Blackberries

62 kcal3% DV

Brown Rice (Cooked)

240 kcal12% DV

Brown Rice (Cooked) provides 240 kcal vs 62 kcal in Blackberries (+178 kcal, +287%).

ProteinBrown Rice (Cooked) higher

Blackberries

2.0 g4% DV

Brown Rice (Cooked)

5.3 g11% DV

Brown Rice (Cooked) provides 5.3 g vs 2.0 g in Blackberries (+3.3 g, +167%).

CarbohydratesBrown Rice (Cooked) higher

Blackberries

13.8 g5% DV

Brown Rice (Cooked)

49.9 g18% DV

Brown Rice (Cooked) provides 49.9 g vs 13.8 g in Blackberries (+36.0 g, +260%).

Dietary FiberBlackberries higher

Blackberries

7.6 g27% DV

Brown Rice (Cooked)

3.1 g11% DV

Blackberries provides 7.6 g vs 3.1 g in Brown Rice (Cooked) (+4.5 g, +145%).

Total FatBrown Rice (Cooked) higher

Blackberries

0.71 g1% DV

Brown Rice (Cooked)

1.9 g2% DV

Brown Rice (Cooked) provides 1.9 g vs 0.71 g in Blackberries (+1.2 g, +168%).

Total SugarsBlackberries higher

Blackberries

7.0 g14% DV

Brown Rice (Cooked)

0.47 g1% DV

Blackberries provides 7.0 g vs 0.47 g in Brown Rice (Cooked) (+6.6 g, +1402%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

30.2 mg34% DV

Brown Rice (Cooked)

0 mg

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

Vitamin A (RAE)Blackberries higher

Blackberries

16 µg2% DV

Brown Rice (Cooked)

0 µg

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

Vitamin DSimilar

Blackberries

0 µg

Brown Rice (Cooked)

0 µg

Both Blackberries and Brown Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

1.7 mg11% DV

Brown Rice (Cooked)

0.14 mg1% DV

Blackberries provides 1.7 mg vs 0.14 mg in Brown Rice (Cooked) (+1.5 mg, +1134%).

Vitamin KBlackberries higher

Blackberries

29 µg24% DV

Brown Rice (Cooked)

1.2 µg1% DV

Blackberries provides 29 µg vs 1.2 µg in Brown Rice (Cooked) (+27 µg, +2337%).

Folate (DFE)Blackberries higher

Blackberries

36 µg9% DV

Brown Rice (Cooked)

18 µg4% DV

Blackberries provides 36 µg vs 18 µg in Brown Rice (Cooked) (+18 µg, +105%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Blackberries

0.03 mg2% DV

Brown Rice (Cooked)

0.35 mg29% DV

Brown Rice (Cooked) provides 0.35 mg vs 0.03 mg in Blackberries (+0.32 mg, +1112%).

Riboflavin (Vitamin B2)Brown Rice (Cooked) higher

Blackberries

0.04 mg3% DV

Brown Rice (Cooked)

0.13 mg10% DV

Brown Rice (Cooked) provides slightly more riboflavin (vitamin b2) (0.13 mg vs 0.04 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Blackberries

0.93 mg6% DV

Brown Rice (Cooked)

5.0 mg31% DV

Brown Rice (Cooked) provides 5.0 mg vs 0.93 mg in Blackberries (+4.1 mg, +437%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Blackberries

0.40 mg8% DV

Brown Rice (Cooked)

1.4 mg28% DV

Brown Rice (Cooked) provides 1.4 mg vs 0.40 mg in Blackberries (+1.0 mg, +256%).

Vitamin B6Brown Rice (Cooked) higher

Blackberries

0.04 mg3% DV

Brown Rice (Cooked)

0.29 mg17% DV

Brown Rice (Cooked) provides 0.29 mg vs 0.04 mg in Blackberries (+0.25 mg, +573%).

Vitamin B12Similar

Blackberries

0 µg

Brown Rice (Cooked)

0 µg

Both Blackberries and Brown Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBrown Rice (Cooked) higher

Blackberries

1.4 mg

Brown Rice (Cooked)

7.8 mg

Brown Rice (Cooked) provides 7.8 mg vs 1.4 mg in Blackberries (+6.4 mg, +442%).

PotassiumBlackberries higher

Blackberries

233 mg5% DV

Brown Rice (Cooked)

168 mg4% DV

Blackberries provides 233 mg vs 168 mg in Brown Rice (Cooked) (+65.6 mg, +39%).

CalciumBlackberries higher

Blackberries

41.8 mg3% DV

Brown Rice (Cooked)

19.5 mg2% DV

Blackberries provides 41.8 mg vs 19.5 mg in Brown Rice (Cooked) (+22.3 mg, +114%).

IronBrown Rice (Cooked) higher

Blackberries

0.89 mg5% DV

Brown Rice (Cooked)

1.1 mg6% DV

Brown Rice (Cooked) provides 1.1 mg vs 0.89 mg in Blackberries (+0.20 mg, +22%).

MagnesiumBrown Rice (Cooked) higher

Blackberries

28.8 mg7% DV

Brown Rice (Cooked)

85.8 mg20% DV

Brown Rice (Cooked) provides 85.8 mg vs 28.8 mg in Blackberries (+57.0 mg, +198%).

PhosphorusBrown Rice (Cooked) higher

Blackberries

31.7 mg3% DV

Brown Rice (Cooked)

201 mg16% DV

Brown Rice (Cooked) provides 201 mg vs 31.7 mg in Blackberries (+169 mg, +534%).

ZincBrown Rice (Cooked) higher

Blackberries

0.76 mg7% DV

Brown Rice (Cooked)

1.4 mg13% DV

Brown Rice (Cooked) provides 1.4 mg vs 0.76 mg in Blackberries (+0.62 mg, +81%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Blackberries

0.02 g

Brown Rice (Cooked)

0.47 g2% DV

Brown Rice (Cooked) provides 0.47 g vs 0.02 g in Blackberries (+0.45 g, +2221%).

Nutrient

BlackberriesAmount per 100 kcal (233 g)

Brown Rice (Cooked)Amount per 100 kcal (81 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

100 kcal5% DV

Brown Rice (Cooked)

100 kcal5% DV

Both Blackberries and Brown Rice (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinBlackberries higher

Blackberries

3.2 g6% DV

Brown Rice (Cooked)

2.2 g4% DV

Blackberries provides 3.2 g vs 2.2 g in Brown Rice (Cooked) (+1.0 g, +46%).

CarbohydratesBlackberries higher

Blackberries

22.4 g8% DV

Brown Rice (Cooked)

20.7 g8% DV

Blackberries provides 22.4 g vs 20.7 g in Brown Rice (Cooked) (+1.7 g, +8%).

Dietary FiberBlackberries higher

Blackberries

12.3 g44% DV

Brown Rice (Cooked)

1.3 g5% DV

Blackberries provides 12.3 g vs 1.3 g in Brown Rice (Cooked) (+11.1 g, +853%).

Total FatBlackberries higher

Blackberries

1.1 g1% DV

Brown Rice (Cooked)

0.79 g1% DV

Blackberries provides 1.1 g vs 0.79 g in Brown Rice (Cooked) (+0.36 g, +45%).

Total SugarsBlackberries higher

Blackberries

11.4 g23% DV

Brown Rice (Cooked)

0.19 g

Blackberries provides 11.4 g vs 0.19 g in Brown Rice (Cooked) (+11.2 g, +5749%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

48.9 mg54% DV

Brown Rice (Cooked)

0 mg

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

Vitamin A (RAE)Blackberries higher

Blackberries

26 µg3% DV

Brown Rice (Cooked)

0 µg

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

Vitamin DSimilar

Blackberries

0 µg

Brown Rice (Cooked)

0 µg

Both Blackberries and Brown Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

2.7 mg18% DV

Brown Rice (Cooked)

0.06 mg

Blackberries provides 2.7 mg vs 0.06 mg in Brown Rice (Cooked) (+2.7 mg, +4708%).

Vitamin KBlackberries higher

Blackberries

46 µg38% DV

Brown Rice (Cooked)

0.5 µg

Blackberries provides 46 µg vs 0.5 µg in Brown Rice (Cooked) (+46 µg, +9393%).

Folate (DFE)Blackberries higher

Blackberries

58 µg15% DV

Brown Rice (Cooked)

7.3 µg2% DV

Blackberries provides 58 µg vs 7.3 µg in Brown Rice (Cooked) (+51 µg, +699%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Blackberries

0.05 mg4% DV

Brown Rice (Cooked)

0.14 mg12% DV

Brown Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.14 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Blackberries

0.06 mg5% DV

Brown Rice (Cooked)

0.06 mg4% DV

Both Blackberries and Brown Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Blackberries

1.5 mg9% DV

Brown Rice (Cooked)

2.1 mg13% DV

Brown Rice (Cooked) provides 2.1 mg vs 1.5 mg in Blackberries (+0.57 mg, +38%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

0.64 mg13% DV

Brown Rice (Cooked)

0.59 mg12% DV

Blackberries provides 0.64 mg vs 0.59 mg in Brown Rice (Cooked) (+0.06 mg, +10%).

Vitamin B6Brown Rice (Cooked) higher

Blackberries

0.07 mg4% DV

Brown Rice (Cooked)

0.12 mg7% DV

Brown Rice (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.07 mg).

Vitamin B12Similar

Blackberries

0 µg

Brown Rice (Cooked)

0 µg

Both Blackberries and Brown Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBrown Rice (Cooked) higher

Blackberries

2.3 mg

Brown Rice (Cooked)

3.2 mg

Brown Rice (Cooked) provides 3.2 mg vs 2.3 mg in Blackberries (+0.91 mg, +39%).

PotassiumBlackberries higher

Blackberries

377 mg8% DV

Brown Rice (Cooked)

69.7 mg1% DV

Blackberries provides 377 mg vs 69.7 mg in Brown Rice (Cooked) (+308 mg, +442%).

CalciumBlackberries higher

Blackberries

67.6 mg5% DV

Brown Rice (Cooked)

8.1 mg1% DV

Blackberries provides 67.6 mg vs 8.1 mg in Brown Rice (Cooked) (+59.5 mg, +734%).

IronBlackberries higher

Blackberries

1.4 mg8% DV

Brown Rice (Cooked)

0.45 mg3% DV

Blackberries provides 1.4 mg vs 0.45 mg in Brown Rice (Cooked) (+0.99 mg, +218%).

MagnesiumBlackberries higher

Blackberries

46.6 mg11% DV

Brown Rice (Cooked)

35.6 mg8% DV

Blackberries provides 46.6 mg vs 35.6 mg in Brown Rice (Cooked) (+11.0 mg, +31%).

PhosphorusBrown Rice (Cooked) higher

Blackberries

51.3 mg4% DV

Brown Rice (Cooked)

83.4 mg7% DV

Brown Rice (Cooked) provides 83.4 mg vs 51.3 mg in Blackberries (+32.2 mg, +63%).

ZincBlackberries higher

Blackberries

1.2 mg11% DV

Brown Rice (Cooked)

0.58 mg5% DV

Blackberries provides 1.2 mg vs 0.58 mg in Brown Rice (Cooked) (+0.66 mg, +115%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Blackberries

0.03 g

Brown Rice (Cooked)

0.19 g1% DV

Brown Rice (Cooked) provides slightly more saturated fat (0.19 g vs 0.03 g).

Nutrient

BlackberriesNormalized to 300 kcal (698 g)

Brown Rice (Cooked)Normalized to 300 kcal (244 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

300 kcal15% DV

Brown Rice (Cooked)

300 kcal15% DV

Both Blackberries and Brown Rice (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinBlackberries higher

Blackberries

9.7 g19% DV

Brown Rice (Cooked)

6.7 g13% DV

Blackberries provides 9.7 g vs 6.7 g in Brown Rice (Cooked) (+3.0 g, +45%).

CarbohydratesBlackberries higher

Blackberries

67.1 g24% DV

Brown Rice (Cooked)

62.4 g23% DV

Blackberries provides 67.1 g vs 62.4 g in Brown Rice (Cooked) (+4.7 g, +7%).

Dietary FiberBlackberries higher

Blackberries

37.0 g132% DV

Brown Rice (Cooked)

3.9 g14% DV

Blackberries provides 37.0 g vs 3.9 g in Brown Rice (Cooked) (+33.1 g, +848%).

Total FatBlackberries higher

Blackberries

3.4 g4% DV

Brown Rice (Cooked)

2.4 g3% DV

Blackberries provides 3.4 g vs 2.4 g in Brown Rice (Cooked) (+1.1 g, +45%).

Total SugarsBlackberries higher

Blackberries

34.1 g68% DV

Brown Rice (Cooked)

0.59 g1% DV

Blackberries provides 34.1 g vs 0.59 g in Brown Rice (Cooked) (+33.5 g, +5717%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

147 mg163% DV

Brown Rice (Cooked)

0 mg

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

Vitamin A (RAE)Blackberries higher

Blackberries

77 µg9% DV

Brown Rice (Cooked)

0 µg

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

Vitamin DSimilar

Blackberries

0 µg

Brown Rice (Cooked)

0 µg

Both Blackberries and Brown Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

8.2 mg54% DV

Brown Rice (Cooked)

0.17 mg1% DV

Blackberries provides 8.2 mg vs 0.17 mg in Brown Rice (Cooked) (+8.0 mg, +4681%).

Vitamin KBlackberries higher

Blackberries

138 µg115% DV

Brown Rice (Cooked)

1.5 µg1% DV

Blackberries provides 138 µg vs 1.5 µg in Brown Rice (Cooked) (+137 µg, +9340%).

Folate (DFE)Blackberries higher

Blackberries

175 µg44% DV

Brown Rice (Cooked)

22 µg5% DV

Blackberries provides 175 µg vs 22 µg in Brown Rice (Cooked) (+153 µg, +695%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Blackberries

0.14 mg12% DV

Brown Rice (Cooked)

0.44 mg36% DV

Brown Rice (Cooked) provides 0.44 mg vs 0.14 mg in Blackberries (+0.30 mg, +213%).

Riboflavin (Vitamin B2)Similar

Blackberries

0.18 mg14% DV

Brown Rice (Cooked)

0.17 mg13% DV

Both Blackberries and Brown Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.18 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Blackberries

4.5 mg28% DV

Brown Rice (Cooked)

6.2 mg39% DV

Brown Rice (Cooked) provides 6.2 mg vs 4.5 mg in Blackberries (+1.7 mg, +39%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

1.9 mg39% DV

Brown Rice (Cooked)

1.8 mg35% DV

Blackberries provides 1.9 mg vs 1.8 mg in Brown Rice (Cooked) (+0.16 mg, +9%).

Vitamin B6Brown Rice (Cooked) higher

Blackberries

0.21 mg12% DV

Brown Rice (Cooked)

0.36 mg21% DV

Brown Rice (Cooked) provides 0.36 mg vs 0.21 mg in Blackberries (+0.15 mg, +74%).

Vitamin B12Similar

Blackberries

0 µg

Brown Rice (Cooked)

0 µg

Both Blackberries and Brown Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBrown Rice (Cooked) higher

Blackberries

7.0 mg

Brown Rice (Cooked)

9.8 mg

Brown Rice (Cooked) provides 9.8 mg vs 7.0 mg in Blackberries (+2.8 mg, +40%).

PotassiumBlackberries higher

Blackberries

1,131 mg24% DV

Brown Rice (Cooked)

210 mg4% DV

Blackberries provides 1,131 mg vs 210 mg in Brown Rice (Cooked) (+921 mg, +439%).

CalciumBlackberries higher

Blackberries

202 mg16% DV

Brown Rice (Cooked)

24.4 mg2% DV

Blackberries provides 202 mg vs 24.4 mg in Brown Rice (Cooked) (+178 mg, +730%).

IronBlackberries higher

Blackberries

4.3 mg24% DV

Brown Rice (Cooked)

1.4 mg8% DV

Blackberries provides 4.3 mg vs 1.4 mg in Brown Rice (Cooked) (+3.0 mg, +217%).

MagnesiumBlackberries higher

Blackberries

140 mg33% DV

Brown Rice (Cooked)

107 mg26% DV

Blackberries provides 140 mg vs 107 mg in Brown Rice (Cooked) (+32.2 mg, +30%).

PhosphorusBrown Rice (Cooked) higher

Blackberries

154 mg12% DV

Brown Rice (Cooked)

251 mg20% DV

Brown Rice (Cooked) provides 251 mg vs 154 mg in Blackberries (+97.8 mg, +64%).

ZincBlackberries higher

Blackberries

3.7 mg34% DV

Brown Rice (Cooked)

1.7 mg16% DV

Blackberries provides 3.7 mg vs 1.7 mg in Brown Rice (Cooked) (+2.0 mg, +114%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Blackberries

0.10 g

Brown Rice (Cooked)

0.59 g3% DV

Brown Rice (Cooked) provides 0.59 g vs 0.10 g in Blackberries (+0.49 g, +499%).

Blackberries vs Brown Rice (Cooked)

Blackberries

Brown Rice (Cooked)

Nutritional Takeaways

Comparison Summary