Side-by-Side Comparison

Blackberries vs Rolled Oats (Raw)

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

Clean whole rolled oats in a minimalist ceramic bowl

grains

Rolled Oats (Raw)

389Calories

16.9Protein

10.6Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-89%

Blackberries

Blackberries has fewer calories (energy) (43 kcal vs 389 kcal, 346 kcal less).

Higher Protein

+1115%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 16.9 g vs 1.4 g in Blackberries (+15.5 g, +1115%).

Higher Dietary Fiber

+100%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 10.6 g vs 5.3 g in Blackberries (+5.3 g, +100%).

Higher Vitamin C

Blackberries

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

Comparing per 100 g standard edible portion.

Nutrient

Blackberries100 g edible portion

Rolled Oats (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Blackberries

43 kcal2% DV

Rolled Oats (Raw)

389 kcal19% DV

Rolled Oats (Raw) provides 389 kcal vs 43 kcal in Blackberries (+346 kcal, +805%).

ProteinRolled Oats (Raw) higher

Blackberries

1.4 g3% DV

Rolled Oats (Raw)

16.9 g34% DV

Rolled Oats (Raw) provides 16.9 g vs 1.4 g in Blackberries (+15.5 g, +1115%).

CarbohydratesRolled Oats (Raw) higher

Blackberries

9.6 g3% DV

Rolled Oats (Raw)

66.3 g24% DV

Rolled Oats (Raw) provides 66.3 g vs 9.6 g in Blackberries (+56.7 g, +590%).

Dietary FiberRolled Oats (Raw) higher

Blackberries

5.3 g19% DV

Rolled Oats (Raw)

10.6 g38% DV

Rolled Oats (Raw) provides 10.6 g vs 5.3 g in Blackberries (+5.3 g, +100%).

Total FatRolled Oats (Raw) higher

Blackberries

0.49 g1% DV

Rolled Oats (Raw)

6.9 g9% DV

Rolled Oats (Raw) provides 6.9 g vs 0.49 g in Blackberries (+6.4 g, +1308%).

Total SugarsBlackberries higher

Blackberries

4.9 g10% DV

Rolled Oats (Raw)

0.99 g2% DV

Blackberries provides 4.9 g vs 0.99 g in Rolled Oats (Raw) (+3.9 g, +393%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

21.0 mg23% DV

Rolled Oats (Raw)

0 mg

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

Vitamin A (RAE)Blackberries higher

Blackberries

11 µg1% DV

Rolled Oats (Raw)

0 µg

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

Vitamin DSimilar

Blackberries

0 µg

Rolled Oats (Raw)

0 µg

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

Vitamin EBlackberries higher

Blackberries

1.2 mg8% DV

Rolled Oats (Raw)

0.42 mg3% DV

Blackberries provides 1.2 mg vs 0.42 mg in Rolled Oats (Raw) (+0.75 mg, +179%).

Vitamin KBlackberries higher

Blackberries

20 µg17% DV

Rolled Oats (Raw)

1.9 µg2% DV

Blackberries provides 20 µg vs 1.9 µg in Rolled Oats (Raw) (+18 µg, +942%).

Folate (DFE)Rolled Oats (Raw) higher

Blackberries

25 µg6% DV

Rolled Oats (Raw)

56 µg14% DV

Rolled Oats (Raw) provides 56 µg vs 25 µg in Blackberries (+31 µg, +124%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Blackberries

0.02 mg2% DV

Rolled Oats (Raw)

0.76 mg64% DV

Rolled Oats (Raw) provides 0.76 mg vs 0.02 mg in Blackberries (+0.74 mg, +3715%).

Riboflavin (Vitamin B2)Rolled Oats (Raw) higher

Blackberries

0.03 mg2% DV

Rolled Oats (Raw)

0.14 mg11% DV

Rolled Oats (Raw) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.03 mg).

Niacin (Vitamin B3)Rolled Oats (Raw) higher

Blackberries

0.65 mg4% DV

Rolled Oats (Raw)

0.96 mg6% DV

Rolled Oats (Raw) provides 0.96 mg vs 0.65 mg in Blackberries (+0.31 mg, +49%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Blackberries

0.28 mg6% DV

Rolled Oats (Raw)

1.3 mg27% DV

Rolled Oats (Raw) provides 1.3 mg vs 0.28 mg in Blackberries (+1.1 mg, +389%).

Vitamin B6Rolled Oats (Raw) higher

Blackberries

0.03 mg2% DV

Rolled Oats (Raw)

0.12 mg7% DV

Rolled Oats (Raw) provides slightly more vitamin b6 (0.12 mg vs 0.03 mg).

Vitamin B12Similar

Blackberries

0 µg

Rolled Oats (Raw)

0 µg

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

Minerals7 nutrients

SodiumRolled Oats (Raw) higher

Blackberries

1.0 mg

Rolled Oats (Raw)

2.0 mg

Rolled Oats (Raw) provides 2.0 mg vs 1.0 mg in Blackberries (+1.0 mg, +100%).

PotassiumRolled Oats (Raw) higher

Blackberries

162 mg3% DV

Rolled Oats (Raw)

429 mg9% DV

Rolled Oats (Raw) provides 429 mg vs 162 mg in Blackberries (+267 mg, +165%).

CalciumRolled Oats (Raw) higher

Blackberries

29.0 mg2% DV

Rolled Oats (Raw)

54.0 mg4% DV

Rolled Oats (Raw) provides 54.0 mg vs 29.0 mg in Blackberries (+25.0 mg, +86%).

IronRolled Oats (Raw) higher

Blackberries

0.62 mg3% DV

Rolled Oats (Raw)

4.7 mg26% DV

Rolled Oats (Raw) provides 4.7 mg vs 0.62 mg in Blackberries (+4.1 mg, +661%).

MagnesiumRolled Oats (Raw) higher

Blackberries

20.0 mg5% DV

Rolled Oats (Raw)

177 mg42% DV

Rolled Oats (Raw) provides 177 mg vs 20.0 mg in Blackberries (+157 mg, +785%).

PhosphorusRolled Oats (Raw) higher

Blackberries

22.0 mg2% DV

Rolled Oats (Raw)

523 mg42% DV

Rolled Oats (Raw) provides 523 mg vs 22.0 mg in Blackberries (+501 mg, +2277%).

ZincRolled Oats (Raw) higher

Blackberries

0.53 mg5% DV

Rolled Oats (Raw)

4.0 mg36% DV

Rolled Oats (Raw) provides 4.0 mg vs 0.53 mg in Blackberries (+3.4 mg, +649%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Blackberries

0.01 g

Rolled Oats (Raw)

1.2 g6% DV

Rolled Oats (Raw) provides 1.2 g vs 0.01 g in Blackberries (+1.2 g, +8614%).

Nutrient

Blackberries144 g (1 cup fresh (144 g))

Rolled Oats (Raw)40 g (1 standard bowl (40 g))

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Blackberries

62 kcal3% DV

Rolled Oats (Raw)

156 kcal8% DV

Rolled Oats (Raw) provides 156 kcal vs 62 kcal in Blackberries (+94 kcal, +151%).

ProteinRolled Oats (Raw) higher

Blackberries

2.0 g4% DV

Rolled Oats (Raw)

6.8 g14% DV

Rolled Oats (Raw) provides 6.8 g vs 2.0 g in Blackberries (+4.8 g, +238%).

CarbohydratesRolled Oats (Raw) higher

Blackberries

13.8 g5% DV

Rolled Oats (Raw)

26.5 g10% DV

Rolled Oats (Raw) provides 26.5 g vs 13.8 g in Blackberries (+12.7 g, +92%).

Dietary FiberBlackberries higher

Blackberries

7.6 g27% DV

Rolled Oats (Raw)

4.2 g15% DV

Blackberries provides 7.6 g vs 4.2 g in Rolled Oats (Raw) (+3.4 g, +80%).

Total FatRolled Oats (Raw) higher

Blackberries

0.71 g1% DV

Rolled Oats (Raw)

2.8 g4% DV

Rolled Oats (Raw) provides 2.8 g vs 0.71 g in Blackberries (+2.1 g, +291%).

Total SugarsBlackberries higher

Blackberries

7.0 g14% DV

Rolled Oats (Raw)

0.40 g1% DV

Blackberries provides 7.0 g vs 0.40 g in Rolled Oats (Raw) (+6.6 g, +1675%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

30.2 mg34% DV

Rolled Oats (Raw)

0 mg

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

Vitamin A (RAE)Blackberries higher

Blackberries

16 µg2% DV

Rolled Oats (Raw)

0 µg

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

Vitamin DSimilar

Blackberries

0 µg

Rolled Oats (Raw)

0 µg

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

Vitamin EBlackberries higher

Blackberries

1.7 mg11% DV

Rolled Oats (Raw)

0.17 mg1% DV

Blackberries provides 1.7 mg vs 0.17 mg in Rolled Oats (Raw) (+1.5 mg, +903%).

Vitamin KBlackberries higher

Blackberries

29 µg24% DV

Rolled Oats (Raw)

0.8 µg1% DV

Blackberries provides 29 µg vs 0.8 µg in Rolled Oats (Raw) (+28 µg, +3652%).

Folate (DFE)Blackberries higher

Blackberries

36 µg9% DV

Rolled Oats (Raw)

22 µg6% DV

Blackberries provides 36 µg vs 22 µg in Rolled Oats (Raw) (+14 µg, +61%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Blackberries

0.03 mg2% DV

Rolled Oats (Raw)

0.31 mg25% DV

Rolled Oats (Raw) provides 0.31 mg vs 0.03 mg in Blackberries (+0.28 mg, +960%).

Riboflavin (Vitamin B2)Similar

Blackberries

0.04 mg3% DV

Rolled Oats (Raw)

0.06 mg4% DV

Both Blackberries and Rolled Oats (Raw) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

0.93 mg6% DV

Rolled Oats (Raw)

0.38 mg2% DV

Blackberries provides 0.93 mg vs 0.38 mg in Rolled Oats (Raw) (+0.55 mg, +142%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Blackberries

0.40 mg8% DV

Rolled Oats (Raw)

0.54 mg11% DV

Rolled Oats (Raw) provides 0.54 mg vs 0.40 mg in Blackberries (+0.14 mg, +36%).

Vitamin B6Similar

Blackberries

0.04 mg3% DV

Rolled Oats (Raw)

0.05 mg3% DV

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

Vitamin B12Similar

Blackberries

0 µg

Rolled Oats (Raw)

0 µg

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

Minerals7 nutrients

SodiumBlackberries higher

Blackberries

1.4 mg

Rolled Oats (Raw)

0.80 mg

Blackberries provides 1.4 mg vs 0.80 mg in Rolled Oats (Raw) (+0.64 mg, +80%).

PotassiumBlackberries higher

Blackberries

233 mg5% DV

Rolled Oats (Raw)

172 mg4% DV

Blackberries provides 233 mg vs 172 mg in Rolled Oats (Raw) (+61.7 mg, +36%).

CalciumBlackberries higher

Blackberries

41.8 mg3% DV

Rolled Oats (Raw)

21.6 mg2% DV

Blackberries provides 41.8 mg vs 21.6 mg in Rolled Oats (Raw) (+20.2 mg, +93%).

IronRolled Oats (Raw) higher

Blackberries

0.89 mg5% DV

Rolled Oats (Raw)

1.9 mg10% DV

Rolled Oats (Raw) provides 1.9 mg vs 0.89 mg in Blackberries (+1.00 mg, +111%).

MagnesiumRolled Oats (Raw) higher

Blackberries

28.8 mg7% DV

Rolled Oats (Raw)

70.8 mg17% DV

Rolled Oats (Raw) provides 70.8 mg vs 28.8 mg in Blackberries (+42.0 mg, +146%).

PhosphorusRolled Oats (Raw) higher

Blackberries

31.7 mg3% DV

Rolled Oats (Raw)

209 mg17% DV

Rolled Oats (Raw) provides 209 mg vs 31.7 mg in Blackberries (+178 mg, +560%).

ZincRolled Oats (Raw) higher

Blackberries

0.76 mg7% DV

Rolled Oats (Raw)

1.6 mg14% DV

Rolled Oats (Raw) provides 1.6 mg vs 0.76 mg in Blackberries (+0.82 mg, +108%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Blackberries

0.02 g

Rolled Oats (Raw)

0.49 g2% DV

Rolled Oats (Raw) provides 0.49 g vs 0.02 g in Blackberries (+0.47 g, +2321%).

Nutrient

BlackberriesAmount per 100 kcal (233 g)

Rolled Oats (Raw)Amount per 100 kcal (26 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

100 kcal5% DV

Rolled Oats (Raw)

101 kcal5% DV

Both Blackberries and Rolled Oats (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinRolled Oats (Raw) higher

Blackberries

3.2 g6% DV

Rolled Oats (Raw)

4.4 g9% DV

Rolled Oats (Raw) provides 4.4 g vs 3.2 g in Blackberries (+1.2 g, +36%).

CarbohydratesBlackberries higher

Blackberries

22.4 g8% DV

Rolled Oats (Raw)

17.2 g6% DV

Blackberries provides 22.4 g vs 17.2 g in Rolled Oats (Raw) (+5.2 g, +30%).

Dietary FiberBlackberries higher

Blackberries

12.3 g44% DV

Rolled Oats (Raw)

2.8 g10% DV

Blackberries provides 12.3 g vs 2.8 g in Rolled Oats (Raw) (+9.6 g, +348%).

Total FatRolled Oats (Raw) higher

Blackberries

1.1 g1% DV

Rolled Oats (Raw)

1.8 g2% DV

Rolled Oats (Raw) provides 1.8 g vs 1.1 g in Blackberries (+0.65 g, +57%).

Total SugarsBlackberries higher

Blackberries

11.4 g23% DV

Rolled Oats (Raw)

0.26 g1% DV

Blackberries provides 11.4 g vs 0.26 g in Rolled Oats (Raw) (+11.1 g, +4317%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

48.9 mg54% DV

Rolled Oats (Raw)

0 mg

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

Vitamin A (RAE)Blackberries higher

Blackberries

26 µg3% DV

Rolled Oats (Raw)

0 µg

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

Vitamin DSimilar

Blackberries

0 µg

Rolled Oats (Raw)

0 µg

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

Vitamin EBlackberries higher

Blackberries

2.7 mg18% DV

Rolled Oats (Raw)

0.11 mg1% DV

Blackberries provides 2.7 mg vs 0.11 mg in Rolled Oats (Raw) (+2.6 mg, +2396%).

Vitamin KBlackberries higher

Blackberries

46 µg38% DV

Rolled Oats (Raw)

0.5 µg

Blackberries provides 46 µg vs 0.5 µg in Rolled Oats (Raw) (+46 µg, +9239%).

Folate (DFE)Blackberries higher

Blackberries

58 µg15% DV

Rolled Oats (Raw)

15 µg4% DV

Blackberries provides 58 µg vs 15 µg in Rolled Oats (Raw) (+44 µg, +300%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Blackberries

0.05 mg4% DV

Rolled Oats (Raw)

0.20 mg17% DV

Rolled Oats (Raw) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Blackberries

0.06 mg5% DV

Rolled Oats (Raw)

0.04 mg3% DV

Both Blackberries and Rolled Oats (Raw) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

1.5 mg9% DV

Rolled Oats (Raw)

0.25 mg2% DV

Blackberries provides 1.5 mg vs 0.25 mg in Rolled Oats (Raw) (+1.3 mg, +502%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

0.64 mg13% DV

Rolled Oats (Raw)

0.35 mg7% DV

Blackberries provides 0.64 mg vs 0.35 mg in Rolled Oats (Raw) (+0.29 mg, +83%).

Vitamin B6Similar

Blackberries

0.07 mg4% DV

Rolled Oats (Raw)

0.03 mg2% DV

Both Blackberries and Rolled Oats (Raw) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Blackberries

0 µg

Rolled Oats (Raw)

0 µg

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

Minerals7 nutrients

SodiumBlackberries higher

Blackberries

2.3 mg

Rolled Oats (Raw)

0.52 mg

Blackberries provides 2.3 mg vs 0.52 mg in Rolled Oats (Raw) (+1.8 mg, +348%).

PotassiumBlackberries higher

Blackberries

377 mg8% DV

Rolled Oats (Raw)

112 mg2% DV

Blackberries provides 377 mg vs 112 mg in Rolled Oats (Raw) (+266 mg, +238%).

CalciumBlackberries higher

Blackberries

67.6 mg5% DV

Rolled Oats (Raw)

14.0 mg1% DV

Blackberries provides 67.6 mg vs 14.0 mg in Rolled Oats (Raw) (+53.5 mg, +381%).

IronBlackberries higher

Blackberries

1.4 mg8% DV

Rolled Oats (Raw)

1.2 mg7% DV

Blackberries provides 1.4 mg vs 1.2 mg in Rolled Oats (Raw) (+0.22 mg, +18%).

MagnesiumSimilar

Blackberries

46.6 mg11% DV

Rolled Oats (Raw)

46.0 mg11% DV

Both Blackberries and Rolled Oats (Raw) provide similar amounts of magnesium (46.6 mg).

PhosphorusRolled Oats (Raw) higher

Blackberries

51.3 mg4% DV

Rolled Oats (Raw)

136 mg11% DV

Rolled Oats (Raw) provides 136 mg vs 51.3 mg in Blackberries (+84.7 mg, +165%).

ZincBlackberries higher

Blackberries

1.2 mg11% DV

Rolled Oats (Raw)

1.0 mg9% DV

Blackberries provides 1.2 mg vs 1.0 mg in Rolled Oats (Raw) (+0.20 mg, +20%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Blackberries

0.03 g

Rolled Oats (Raw)

0.32 g2% DV

Rolled Oats (Raw) provides 0.32 g vs 0.03 g in Blackberries (+0.28 g, +872%).

Nutrient

BlackberriesNormalized to 300 kcal (698 g)

Rolled Oats (Raw)Normalized to 300 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

300 kcal15% DV

Rolled Oats (Raw)

300 kcal15% DV

Both Blackberries and Rolled Oats (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinRolled Oats (Raw) higher

Blackberries

9.7 g19% DV

Rolled Oats (Raw)

13.0 g26% DV

Rolled Oats (Raw) provides 13.0 g vs 9.7 g in Blackberries (+3.3 g, +34%).

CarbohydratesBlackberries higher

Blackberries

67.1 g24% DV

Rolled Oats (Raw)

51.0 g19% DV

Blackberries provides 67.1 g vs 51.0 g in Rolled Oats (Raw) (+16.0 g, +31%).

Dietary FiberBlackberries higher

Blackberries

37.0 g132% DV

Rolled Oats (Raw)

8.2 g29% DV

Blackberries provides 37.0 g vs 8.2 g in Rolled Oats (Raw) (+28.8 g, +353%).

Total FatRolled Oats (Raw) higher

Blackberries

3.4 g4% DV

Rolled Oats (Raw)

5.3 g7% DV

Rolled Oats (Raw) provides 5.3 g vs 3.4 g in Blackberries (+1.9 g, +55%).

Total SugarsBlackberries higher

Blackberries

34.1 g68% DV

Rolled Oats (Raw)

0.76 g2% DV

Blackberries provides 34.1 g vs 0.76 g in Rolled Oats (Raw) (+33.3 g, +4368%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

147 mg163% DV

Rolled Oats (Raw)

0 mg

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

Vitamin A (RAE)Blackberries higher

Blackberries

77 µg9% DV

Rolled Oats (Raw)

0 µg

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

Vitamin DSimilar

Blackberries

0 µg

Rolled Oats (Raw)

0 µg

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

Vitamin EBlackberries higher

Blackberries

8.2 mg54% DV

Rolled Oats (Raw)

0.32 mg2% DV

Blackberries provides 8.2 mg vs 0.32 mg in Rolled Oats (Raw) (+7.8 mg, +2425%).

Vitamin KBlackberries higher

Blackberries

138 µg115% DV

Rolled Oats (Raw)

1.5 µg1% DV

Blackberries provides 138 µg vs 1.5 µg in Rolled Oats (Raw) (+137 µg, +9347%).

Folate (DFE)Blackberries higher

Blackberries

175 µg44% DV

Rolled Oats (Raw)

43 µg11% DV

Blackberries provides 175 µg vs 43 µg in Rolled Oats (Raw) (+131 µg, +305%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Blackberries

0.14 mg12% DV

Rolled Oats (Raw)

0.59 mg49% DV

Rolled Oats (Raw) provides 0.59 mg vs 0.14 mg in Blackberries (+0.45 mg, +321%).

Riboflavin (Vitamin B2)Blackberries higher

Blackberries

0.18 mg14% DV

Rolled Oats (Raw)

0.11 mg8% DV

Blackberries provides slightly more riboflavin (vitamin b2) (0.18 mg vs 0.11 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

4.5 mg28% DV

Rolled Oats (Raw)

0.74 mg5% DV

Blackberries provides 4.5 mg vs 0.74 mg in Rolled Oats (Raw) (+3.8 mg, +509%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

1.9 mg39% DV

Rolled Oats (Raw)

1.0 mg21% DV

Blackberries provides 1.9 mg vs 1.0 mg in Rolled Oats (Raw) (+0.89 mg, +85%).

Vitamin B6Blackberries higher

Blackberries

0.21 mg12% DV

Rolled Oats (Raw)

0.09 mg5% DV

Blackberries provides 0.21 mg vs 0.09 mg in Rolled Oats (Raw) (+0.12 mg, +129%).

Vitamin B12Similar

Blackberries

0 µg

Rolled Oats (Raw)

0 µg

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

Minerals7 nutrients

SodiumBlackberries higher

Blackberries

7.0 mg

Rolled Oats (Raw)

1.5 mg

Blackberries provides 7.0 mg vs 1.5 mg in Rolled Oats (Raw) (+5.4 mg, +353%).

PotassiumBlackberries higher

Blackberries

1,131 mg24% DV

Rolled Oats (Raw)

330 mg7% DV

Blackberries provides 1,131 mg vs 330 mg in Rolled Oats (Raw) (+800 mg, +242%).

CalciumBlackberries higher

Blackberries

202 mg16% DV

Rolled Oats (Raw)

41.6 mg3% DV

Blackberries provides 202 mg vs 41.6 mg in Rolled Oats (Raw) (+161 mg, +387%).

IronBlackberries higher

Blackberries

4.3 mg24% DV

Rolled Oats (Raw)

3.6 mg20% DV

Blackberries provides 4.3 mg vs 3.6 mg in Rolled Oats (Raw) (+0.69 mg, +19%).

MagnesiumSimilar

Blackberries

140 mg33% DV

Rolled Oats (Raw)

136 mg32% DV

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

PhosphorusRolled Oats (Raw) higher

Blackberries

154 mg12% DV

Rolled Oats (Raw)

403 mg32% DV

Rolled Oats (Raw) provides 403 mg vs 154 mg in Blackberries (+249 mg, +162%).

ZincBlackberries higher

Blackberries

3.7 mg34% DV

Rolled Oats (Raw)

3.1 mg28% DV

Blackberries provides 3.7 mg vs 3.1 mg in Rolled Oats (Raw) (+0.64 mg, +21%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Blackberries

0.10 g

Rolled Oats (Raw)

0.94 g5% DV

Rolled Oats (Raw) provides 0.94 g vs 0.10 g in Blackberries (+0.84 g, +861%).

Blackberries vs Rolled Oats (Raw)

Blackberries

Rolled Oats (Raw)

Nutritional Takeaways

Comparison Summary