Side-by-Side Comparison

Blackberries vs Potato (Flesh & Skin, Baked)

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 baked potato cut open displaying fluffy steaming interior and skin

vegetables

Potato (Flesh & Skin, Baked)

93Calories

2.5Protein

2.2Fiber

12.8Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-54%

Blackberries

Blackberries has fewer calories (energy) (43 kcal vs 93 kcal, 50 kcal less).

Higher Protein

+80%

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) provides 2.5 g vs 1.4 g in Blackberries (+1.1 g, +80%).

Higher Dietary Fiber

+141%

Blackberries

Blackberries provides 5.3 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+3.1 g, +141%).

Higher Vitamin C

+64%

Blackberries

Blackberries provides 21.0 mg vs 12.8 mg in Potato (Flesh & Skin, Baked) (+8.2 mg, +64%).

Comparing per 100 g standard edible portion.

Nutrient

Blackberries100 g edible portion

Potato (Flesh & Skin, Baked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Potato (Flesh & Skin, Baked) higher

Blackberries

43 kcal2% DV

Potato (Flesh & Skin, Baked)

93 kcal5% DV

Potato (Flesh & Skin, Baked) provides 93 kcal vs 43 kcal in Blackberries (+50 kcal, +116%).

ProteinPotato (Flesh & Skin, Baked) higher

Blackberries

1.4 g3% DV

Potato (Flesh & Skin, Baked)

2.5 g5% DV

Potato (Flesh & Skin, Baked) provides 2.5 g vs 1.4 g in Blackberries (+1.1 g, +80%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Blackberries

9.6 g3% DV

Potato (Flesh & Skin, Baked)

21.2 g8% DV

Potato (Flesh & Skin, Baked) provides 21.2 g vs 9.6 g in Blackberries (+11.5 g, +120%).

Dietary FiberBlackberries higher

Blackberries

5.3 g19% DV

Potato (Flesh & Skin, Baked)

2.2 g8% DV

Blackberries provides 5.3 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+3.1 g, +141%).

Total FatBlackberries higher

Blackberries

0.49 g1% DV

Potato (Flesh & Skin, Baked)

0.13 g

Blackberries provides 0.49 g vs 0.13 g in Potato (Flesh & Skin, Baked) (+0.36 g, +277%).

Total SugarsBlackberries higher

Blackberries

4.9 g10% DV

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Blackberries provides 4.9 g vs 1.2 g in Potato (Flesh & Skin, Baked) (+3.7 g, +324%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

21.0 mg23% DV

Potato (Flesh & Skin, Baked)

12.8 mg14% DV

Blackberries provides 21.0 mg vs 12.8 mg in Potato (Flesh & Skin, Baked) (+8.2 mg, +64%).

Vitamin A (RAE)Blackberries higher

Blackberries

11 µg1% DV

Potato (Flesh & Skin, Baked)

0 µg

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

Vitamin DSimilar

Blackberries

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

1.2 mg8% DV

Potato (Flesh & Skin, Baked)

0.05 mg

Blackberries provides 1.2 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+1.1 mg, +2240%).

Vitamin KBlackberries higher

Blackberries

20 µg17% DV

Potato (Flesh & Skin, Baked)

2.0 µg2% DV

Blackberries provides 20 µg vs 2.0 µg in Potato (Flesh & Skin, Baked) (+18 µg, +890%).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Blackberries

25 µg6% DV

Potato (Flesh & Skin, Baked)

28 µg7% DV

Potato (Flesh & Skin, Baked) provides 28 µg vs 25 µg in Blackberries (+3.0 µg, +12%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Blackberries

0.02 mg2% DV

Potato (Flesh & Skin, Baked)

0.11 mg9% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Blackberries

0.03 mg2% DV

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Blackberries

0.65 mg4% DV

Potato (Flesh & Skin, Baked)

1.4 mg9% DV

Potato (Flesh & Skin, Baked) provides 1.4 mg vs 0.65 mg in Blackberries (+0.77 mg, +118%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Blackberries

0.28 mg6% DV

Potato (Flesh & Skin, Baked)

0.58 mg12% DV

Potato (Flesh & Skin, Baked) provides 0.58 mg vs 0.28 mg in Blackberries (+0.31 mg, +112%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Blackberries

0.03 mg2% DV

Potato (Flesh & Skin, Baked)

0.30 mg18% DV

Potato (Flesh & Skin, Baked) provides 0.30 mg vs 0.03 mg in Blackberries (+0.27 mg, +893%).

Vitamin B12Similar

Blackberries

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Blackberries

1.0 mg

Potato (Flesh & Skin, Baked)

10.0 mg

Potato (Flesh & Skin, Baked) provides 10.0 mg vs 1.0 mg in Blackberries (+9.0 mg, +900%).

PotassiumPotato (Flesh & Skin, Baked) higher

Blackberries

162 mg3% DV

Potato (Flesh & Skin, Baked)

535 mg11% DV

Potato (Flesh & Skin, Baked) provides 535 mg vs 162 mg in Blackberries (+373 mg, +230%).

CalciumBlackberries higher

Blackberries

29.0 mg2% DV

Potato (Flesh & Skin, Baked)

15.0 mg1% DV

Blackberries provides 29.0 mg vs 15.0 mg in Potato (Flesh & Skin, Baked) (+14.0 mg, +93%).

IronPotato (Flesh & Skin, Baked) higher

Blackberries

0.62 mg3% DV

Potato (Flesh & Skin, Baked)

1.1 mg6% DV

Potato (Flesh & Skin, Baked) provides 1.1 mg vs 0.62 mg in Blackberries (+0.46 mg, +74%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Blackberries

20.0 mg5% DV

Potato (Flesh & Skin, Baked)

28.0 mg7% DV

Potato (Flesh & Skin, Baked) provides 28.0 mg vs 20.0 mg in Blackberries (+8.0 mg, +40%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Blackberries

22.0 mg2% DV

Potato (Flesh & Skin, Baked)

70.0 mg6% DV

Potato (Flesh & Skin, Baked) provides 70.0 mg vs 22.0 mg in Blackberries (+48.0 mg, +218%).

ZincBlackberries higher

Blackberries

0.53 mg5% DV

Potato (Flesh & Skin, Baked)

0.36 mg3% DV

Blackberries provides 0.53 mg vs 0.36 mg in Potato (Flesh & Skin, Baked) (+0.17 mg, +47%).

Lipids1 nutrients

Saturated FatSimilar

Blackberries

0.01 g

Potato (Flesh & Skin, Baked)

0.03 g

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of saturated fat (0.01 g).

Nutrient

Blackberries144 g (1 cup fresh (144 g))

Potato (Flesh & Skin, Baked)173 g (1 medium baked potato (173 g))

Macronutrients6 nutrients

Calories (Energy)Potato (Flesh & Skin, Baked) higher

Blackberries

62 kcal3% DV

Potato (Flesh & Skin, Baked)

161 kcal8% DV

Potato (Flesh & Skin, Baked) provides 161 kcal vs 62 kcal in Blackberries (+99 kcal, +160%).

ProteinPotato (Flesh & Skin, Baked) higher

Blackberries

2.0 g4% DV

Potato (Flesh & Skin, Baked)

4.3 g9% DV

Potato (Flesh & Skin, Baked) provides 4.3 g vs 2.0 g in Blackberries (+2.3 g, +116%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Blackberries

13.8 g5% DV

Potato (Flesh & Skin, Baked)

36.6 g13% DV

Potato (Flesh & Skin, Baked) provides 36.6 g vs 13.8 g in Blackberries (+22.8 g, +164%).

Dietary FiberBlackberries higher

Blackberries

7.6 g27% DV

Potato (Flesh & Skin, Baked)

3.8 g14% DV

Blackberries provides 7.6 g vs 3.8 g in Potato (Flesh & Skin, Baked) (+3.8 g, +101%).

Total FatBlackberries higher

Blackberries

0.71 g1% DV

Potato (Flesh & Skin, Baked)

0.22 g

Blackberries provides 0.71 g vs 0.22 g in Potato (Flesh & Skin, Baked) (+0.48 g, +214%).

Total SugarsBlackberries higher

Blackberries

7.0 g14% DV

Potato (Flesh & Skin, Baked)

2.0 g4% DV

Blackberries provides 7.0 g vs 2.0 g in Potato (Flesh & Skin, Baked) (+5.0 g, +253%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

30.2 mg34% DV

Potato (Flesh & Skin, Baked)

22.1 mg25% DV

Blackberries provides 30.2 mg vs 22.1 mg in Potato (Flesh & Skin, Baked) (+8.1 mg, +37%).

Vitamin A (RAE)Blackberries higher

Blackberries

16 µg2% DV

Potato (Flesh & Skin, Baked)

0 µg

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

Vitamin DSimilar

Blackberries

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

1.7 mg11% DV

Potato (Flesh & Skin, Baked)

0.09 mg1% DV

Blackberries provides 1.7 mg vs 0.09 mg in Potato (Flesh & Skin, Baked) (+1.6 mg, +1848%).

Vitamin KBlackberries higher

Blackberries

29 µg24% DV

Potato (Flesh & Skin, Baked)

3.5 µg3% DV

Blackberries provides 29 µg vs 3.5 µg in Potato (Flesh & Skin, Baked) (+25 µg, +724%).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Blackberries

36 µg9% DV

Potato (Flesh & Skin, Baked)

48 µg12% DV

Potato (Flesh & Skin, Baked) provides 48 µg vs 36 µg in Blackberries (+12 µg, +35%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Blackberries

0.03 mg2% DV

Potato (Flesh & Skin, Baked)

0.18 mg15% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Similar

Blackberries

0.04 mg3% DV

Potato (Flesh & Skin, Baked)

0.08 mg6% DV

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Blackberries

0.93 mg6% DV

Potato (Flesh & Skin, Baked)

2.4 mg15% DV

Potato (Flesh & Skin, Baked) provides 2.4 mg vs 0.93 mg in Blackberries (+1.5 mg, +162%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Blackberries

0.40 mg8% DV

Potato (Flesh & Skin, Baked)

1.0 mg20% DV

Potato (Flesh & Skin, Baked) provides 1.0 mg vs 0.40 mg in Blackberries (+0.61 mg, +154%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Blackberries

0.04 mg3% DV

Potato (Flesh & Skin, Baked)

0.52 mg30% DV

Potato (Flesh & Skin, Baked) provides 0.52 mg vs 0.04 mg in Blackberries (+0.47 mg, +1093%).

Vitamin B12Similar

Blackberries

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Blackberries

1.4 mg

Potato (Flesh & Skin, Baked)

17.3 mg1% DV

Potato (Flesh & Skin, Baked) provides 17.3 mg vs 1.4 mg in Blackberries (+15.9 mg, +1101%).

PotassiumPotato (Flesh & Skin, Baked) higher

Blackberries

233 mg5% DV

Potato (Flesh & Skin, Baked)

926 mg20% DV

Potato (Flesh & Skin, Baked) provides 926 mg vs 233 mg in Blackberries (+692 mg, +297%).

CalciumBlackberries higher

Blackberries

41.8 mg3% DV

Potato (Flesh & Skin, Baked)

26.0 mg2% DV

Blackberries provides 41.8 mg vs 26.0 mg in Potato (Flesh & Skin, Baked) (+15.8 mg, +61%).

IronPotato (Flesh & Skin, Baked) higher

Blackberries

0.89 mg5% DV

Potato (Flesh & Skin, Baked)

1.9 mg10% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.89 mg in Blackberries (+0.98 mg, +109%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Blackberries

28.8 mg7% DV

Potato (Flesh & Skin, Baked)

48.4 mg12% DV

Potato (Flesh & Skin, Baked) provides 48.4 mg vs 28.8 mg in Blackberries (+19.6 mg, +68%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Blackberries

31.7 mg3% DV

Potato (Flesh & Skin, Baked)

121 mg10% DV

Potato (Flesh & Skin, Baked) provides 121 mg vs 31.7 mg in Blackberries (+89.4 mg, +282%).

ZincBlackberries higher

Blackberries

0.76 mg7% DV

Potato (Flesh & Skin, Baked)

0.62 mg6% DV

Blackberries provides 0.76 mg vs 0.62 mg in Potato (Flesh & Skin, Baked) (+0.14 mg, +23%).

Lipids1 nutrients

Saturated FatSimilar

Blackberries

0.02 g

Potato (Flesh & Skin, Baked)

0.05 g

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of saturated fat (0.02 g).

Nutrient

BlackberriesAmount per 100 kcal (233 g)

Potato (Flesh & Skin, Baked)Amount per 100 kcal (108 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

100 kcal5% DV

Potato (Flesh & Skin, Baked)

100 kcal5% DV

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of calories (energy) (100 kcal).

ProteinBlackberries higher

Blackberries

3.2 g6% DV

Potato (Flesh & Skin, Baked)

2.7 g5% DV

Blackberries provides 3.2 g vs 2.7 g in Potato (Flesh & Skin, Baked) (+0.54 g, +20%).

CarbohydratesSimilar

Blackberries

22.4 g8% DV

Potato (Flesh & Skin, Baked)

22.8 g8% DV

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of carbohydrates (22.4 g).

Dietary FiberBlackberries higher

Blackberries

12.3 g44% DV

Potato (Flesh & Skin, Baked)

2.4 g8% DV

Blackberries provides 12.3 g vs 2.4 g in Potato (Flesh & Skin, Baked) (+10.0 g, +420%).

Total FatBlackberries higher

Blackberries

1.1 g1% DV

Potato (Flesh & Skin, Baked)

0.14 g

Blackberries provides 1.1 g vs 0.14 g in Potato (Flesh & Skin, Baked) (+1.0 g, +713%).

Total SugarsBlackberries higher

Blackberries

11.4 g23% DV

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Blackberries provides 11.4 g vs 1.2 g in Potato (Flesh & Skin, Baked) (+10.1 g, +815%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

48.9 mg54% DV

Potato (Flesh & Skin, Baked)

13.8 mg15% DV

Blackberries provides 48.9 mg vs 13.8 mg in Potato (Flesh & Skin, Baked) (+35.1 mg, +254%).

Vitamin A (RAE)Blackberries higher

Blackberries

26 µg3% DV

Potato (Flesh & Skin, Baked)

0 µg

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

Vitamin DSimilar

Blackberries

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

2.7 mg18% DV

Potato (Flesh & Skin, Baked)

0.05 mg

Blackberries provides 2.7 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+2.7 mg, +4948%).

Vitamin KBlackberries higher

Blackberries

46 µg38% DV

Potato (Flesh & Skin, Baked)

2.2 µg2% DV

Blackberries provides 46 µg vs 2.2 µg in Potato (Flesh & Skin, Baked) (+44 µg, +2036%).

Folate (DFE)Blackberries higher

Blackberries

58 µg15% DV

Potato (Flesh & Skin, Baked)

30 µg8% DV

Blackberries provides 58 µg vs 30 µg in Potato (Flesh & Skin, Baked) (+28 µg, +93%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Blackberries

0.05 mg4% DV

Potato (Flesh & Skin, Baked)

0.11 mg10% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Blackberries

0.06 mg5% DV

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Similar

Blackberries

1.5 mg9% DV

Potato (Flesh & Skin, Baked)

1.5 mg10% DV

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of niacin (vitamin b3) (1.5 mg).

Pantothenic Acid (B5)Similar

Blackberries

0.64 mg13% DV

Potato (Flesh & Skin, Baked)

0.63 mg13% DV

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of pantothenic acid (b5) (0.64 mg).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Blackberries

0.07 mg4% DV

Potato (Flesh & Skin, Baked)

0.32 mg19% DV

Potato (Flesh & Skin, Baked) provides 0.32 mg vs 0.07 mg in Blackberries (+0.25 mg, +360%).

Vitamin B12Similar

Blackberries

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Blackberries

2.3 mg

Potato (Flesh & Skin, Baked)

10.8 mg

Potato (Flesh & Skin, Baked) provides 10.8 mg vs 2.3 mg in Blackberries (+8.5 mg, +364%).

PotassiumPotato (Flesh & Skin, Baked) higher

Blackberries

377 mg8% DV

Potato (Flesh & Skin, Baked)

578 mg12% DV

Potato (Flesh & Skin, Baked) provides 578 mg vs 377 mg in Blackberries (+200 mg, +53%).

CalciumBlackberries higher

Blackberries

67.6 mg5% DV

Potato (Flesh & Skin, Baked)

16.2 mg1% DV

Blackberries provides 67.6 mg vs 16.2 mg in Potato (Flesh & Skin, Baked) (+51.4 mg, +317%).

IronBlackberries higher

Blackberries

1.4 mg8% DV

Potato (Flesh & Skin, Baked)

1.2 mg6% DV

Blackberries provides 1.4 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+0.28 mg, +24%).

MagnesiumBlackberries higher

Blackberries

46.6 mg11% DV

Potato (Flesh & Skin, Baked)

30.2 mg7% DV

Blackberries provides 46.6 mg vs 30.2 mg in Potato (Flesh & Skin, Baked) (+16.4 mg, +54%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Blackberries

51.3 mg4% DV

Potato (Flesh & Skin, Baked)

75.6 mg6% DV

Potato (Flesh & Skin, Baked) provides 75.6 mg vs 51.3 mg in Blackberries (+24.3 mg, +47%).

ZincBlackberries higher

Blackberries

1.2 mg11% DV

Potato (Flesh & Skin, Baked)

0.39 mg4% DV

Blackberries provides 1.2 mg vs 0.39 mg in Potato (Flesh & Skin, Baked) (+0.85 mg, +218%).

Lipids1 nutrients

Saturated FatSimilar

Blackberries

0.03 g

Potato (Flesh & Skin, Baked)

0.03 g

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of saturated fat (0.03 g).

Nutrient

BlackberriesNormalized to 300 kcal (698 g)

Potato (Flesh & Skin, Baked)Normalized to 300 kcal (323 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

300 kcal15% DV

Potato (Flesh & Skin, Baked)

300 kcal15% DV

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of calories (energy) (300 kcal).

ProteinBlackberries higher

Blackberries

9.7 g19% DV

Potato (Flesh & Skin, Baked)

8.1 g16% DV

Blackberries provides 9.7 g vs 8.1 g in Potato (Flesh & Skin, Baked) (+1.6 g, +20%).

CarbohydratesSimilar

Blackberries

67.1 g24% DV

Potato (Flesh & Skin, Baked)

68.3 g25% DV

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of carbohydrates (67.1 g).

Dietary FiberBlackberries higher

Blackberries

37.0 g132% DV

Potato (Flesh & Skin, Baked)

7.1 g25% DV

Blackberries provides 37.0 g vs 7.1 g in Potato (Flesh & Skin, Baked) (+29.9 g, +421%).

Total FatBlackberries higher

Blackberries

3.4 g4% DV

Potato (Flesh & Skin, Baked)

0.42 g1% DV

Blackberries provides 3.4 g vs 0.42 g in Potato (Flesh & Skin, Baked) (+3.0 g, +715%).

Total SugarsBlackberries higher

Blackberries

34.1 g68% DV

Potato (Flesh & Skin, Baked)

3.7 g7% DV

Blackberries provides 34.1 g vs 3.7 g in Potato (Flesh & Skin, Baked) (+30.3 g, +817%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

147 mg163% DV

Potato (Flesh & Skin, Baked)

41.3 mg46% DV

Blackberries provides 147 mg vs 41.3 mg in Potato (Flesh & Skin, Baked) (+105 mg, +255%).

Vitamin A (RAE)Blackberries higher

Blackberries

77 µg9% DV

Potato (Flesh & Skin, Baked)

0 µg

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

Vitamin DSimilar

Blackberries

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

8.2 mg54% DV

Potato (Flesh & Skin, Baked)

0.16 mg1% DV

Blackberries provides 8.2 mg vs 0.16 mg in Potato (Flesh & Skin, Baked) (+8.0 mg, +4957%).

Vitamin KBlackberries higher

Blackberries

138 µg115% DV

Potato (Flesh & Skin, Baked)

6.5 µg5% DV

Blackberries provides 138 µg vs 6.5 µg in Potato (Flesh & Skin, Baked) (+132 µg, +2039%).

Folate (DFE)Blackberries higher

Blackberries

175 µg44% DV

Potato (Flesh & Skin, Baked)

90 µg23% DV

Blackberries provides 175 µg vs 90 µg in Potato (Flesh & Skin, Baked) (+84 µg, +93%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Blackberries

0.14 mg12% DV

Potato (Flesh & Skin, Baked)

0.34 mg29% DV

Potato (Flesh & Skin, Baked) provides 0.34 mg vs 0.14 mg in Blackberries (+0.20 mg, +145%).

Riboflavin (Vitamin B2)Similar

Blackberries

0.18 mg14% DV

Potato (Flesh & Skin, Baked)

0.16 mg12% DV

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.18 mg).

Niacin (Vitamin B3)Similar

Blackberries

4.5 mg28% DV

Potato (Flesh & Skin, Baked)

4.6 mg28% DV

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of niacin (vitamin b3) (4.5 mg).

Pantothenic Acid (B5)Similar

Blackberries

1.9 mg39% DV

Potato (Flesh & Skin, Baked)

1.9 mg38% DV

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of pantothenic acid (b5) (1.9 mg).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Blackberries

0.21 mg12% DV

Potato (Flesh & Skin, Baked)

0.96 mg57% DV

Potato (Flesh & Skin, Baked) provides 0.96 mg vs 0.21 mg in Blackberries (+0.75 mg, +360%).

Vitamin B12Similar

Blackberries

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Blackberries

7.0 mg

Potato (Flesh & Skin, Baked)

32.3 mg1% DV

Potato (Flesh & Skin, Baked) provides 32.3 mg vs 7.0 mg in Blackberries (+25.3 mg, +363%).

PotassiumPotato (Flesh & Skin, Baked) higher

Blackberries

1,131 mg24% DV

Potato (Flesh & Skin, Baked)

1,728 mg37% DV

Potato (Flesh & Skin, Baked) provides 1,728 mg vs 1,131 mg in Blackberries (+597 mg, +53%).

CalciumBlackberries higher

Blackberries

202 mg16% DV

Potato (Flesh & Skin, Baked)

48.5 mg4% DV

Blackberries provides 202 mg vs 48.5 mg in Potato (Flesh & Skin, Baked) (+154 mg, +318%).

IronBlackberries higher

Blackberries

4.3 mg24% DV

Potato (Flesh & Skin, Baked)

3.5 mg19% DV

Blackberries provides 4.3 mg vs 3.5 mg in Potato (Flesh & Skin, Baked) (+0.84 mg, +24%).

MagnesiumBlackberries higher

Blackberries

140 mg33% DV

Potato (Flesh & Skin, Baked)

90.4 mg22% DV

Blackberries provides 140 mg vs 90.4 mg in Potato (Flesh & Skin, Baked) (+49.2 mg, +54%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Blackberries

154 mg12% DV

Potato (Flesh & Skin, Baked)

226 mg18% DV

Potato (Flesh & Skin, Baked) provides 226 mg vs 154 mg in Blackberries (+72.5 mg, +47%).

ZincBlackberries higher

Blackberries

3.7 mg34% DV

Potato (Flesh & Skin, Baked)

1.2 mg11% DV

Blackberries provides 3.7 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+2.5 mg, +218%).

Lipids1 nutrients

Saturated FatSimilar

Blackberries

0.10 g

Potato (Flesh & Skin, Baked)

0.10 g

Both Blackberries and Potato (Flesh & Skin, Baked) provide similar amounts of saturated fat (0.10 g).

Blackberries vs Potato (Flesh & Skin, Baked)

Blackberries

Potato (Flesh & Skin, Baked)

Nutritional Takeaways

Comparison Summary