Side-by-Side Comparison

Blackberries vs Quinoa (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

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-64%

Blackberries

Blackberries has fewer calories (energy) (43 kcal vs 120 kcal, 77 kcal less).

Higher Protein

+217%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 1.4 g in Blackberries (+3.0 g, +217%).

Higher Dietary Fiber

+89%

Blackberries

Blackberries provides 5.3 g vs 2.8 g in Quinoa (Cooked) (+2.5 g, +89%).

Higher Vitamin C

Blackberries

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

Comparing per 100 g standard edible portion.

Nutrient

Blackberries100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Blackberries

43 kcal2% DV

Quinoa (Cooked)

120 kcal6% DV

Quinoa (Cooked) provides 120 kcal vs 43 kcal in Blackberries (+77 kcal, +179%).

ProteinQuinoa (Cooked) higher

Blackberries

1.4 g3% DV

Quinoa (Cooked)

4.4 g9% DV

Quinoa (Cooked) provides 4.4 g vs 1.4 g in Blackberries (+3.0 g, +217%).

CarbohydratesQuinoa (Cooked) higher

Blackberries

9.6 g3% DV

Quinoa (Cooked)

21.3 g8% DV

Quinoa (Cooked) provides 21.3 g vs 9.6 g in Blackberries (+11.7 g, +122%).

Dietary FiberBlackberries higher

Blackberries

5.3 g19% DV

Quinoa (Cooked)

2.8 g10% DV

Blackberries provides 5.3 g vs 2.8 g in Quinoa (Cooked) (+2.5 g, +89%).

Total FatQuinoa (Cooked) higher

Blackberries

0.49 g1% DV

Quinoa (Cooked)

1.9 g2% DV

Quinoa (Cooked) provides 1.9 g vs 0.49 g in Blackberries (+1.4 g, +292%).

Total SugarsBlackberries higher

Blackberries

4.9 g10% DV

Quinoa (Cooked)

0.87 g2% DV

Blackberries provides 4.9 g vs 0.87 g in Quinoa (Cooked) (+4.0 g, +461%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

21.0 mg23% DV

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Blackberries higher

Blackberries

11 µg1% DV

Quinoa (Cooked)

1.0 µg

Blackberries provides 11 µg vs 1.0 µg in Quinoa (Cooked) (+10 µg, +1000%).

Vitamin DSimilar

Blackberries

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EBlackberries higher

Blackberries

1.2 mg8% DV

Quinoa (Cooked)

0.63 mg4% DV

Blackberries provides 1.2 mg vs 0.63 mg in Quinoa (Cooked) (+0.54 mg, +86%).

Vitamin KBlackberries higher

Blackberries

20 µg17% DV

Quinoa (Cooked)

0 µg

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

Folate (DFE)Quinoa (Cooked) higher

Blackberries

25 µg6% DV

Quinoa (Cooked)

42 µg11% DV

Quinoa (Cooked) provides 42 µg vs 25 µg in Blackberries (+17 µg, +68%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Blackberries

0.02 mg2% DV

Quinoa (Cooked)

0.11 mg9% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Blackberries

0.03 mg2% DV

Quinoa (Cooked)

0.11 mg8% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.03 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

0.65 mg4% DV

Quinoa (Cooked)

0.41 mg3% DV

Blackberries provides 0.65 mg vs 0.41 mg in Quinoa (Cooked) (+0.23 mg, +57%).

Pantothenic Acid (B5)Similar

Blackberries

0.28 mg6% DV

Quinoa (Cooked)

0.23 mg5% DV

Both Blackberries and Quinoa (Cooked) provide similar amounts of pantothenic acid (b5) (0.28 mg).

Vitamin B6Quinoa (Cooked) higher

Blackberries

0.03 mg2% DV

Quinoa (Cooked)

0.12 mg7% DV

Quinoa (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.03 mg).

Vitamin B12Similar

Blackberries

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Blackberries

1.0 mg

Quinoa (Cooked)

7.0 mg

Quinoa (Cooked) provides 7.0 mg vs 1.0 mg in Blackberries (+6.0 mg, +600%).

PotassiumQuinoa (Cooked) higher

Blackberries

162 mg3% DV

Quinoa (Cooked)

172 mg4% DV

Quinoa (Cooked) provides 172 mg vs 162 mg in Blackberries (+10.0 mg, +6%).

CalciumBlackberries higher

Blackberries

29.0 mg2% DV

Quinoa (Cooked)

17.0 mg1% DV

Blackberries provides 29.0 mg vs 17.0 mg in Quinoa (Cooked) (+12.0 mg, +71%).

IronQuinoa (Cooked) higher

Blackberries

0.62 mg3% DV

Quinoa (Cooked)

1.5 mg8% DV

Quinoa (Cooked) provides 1.5 mg vs 0.62 mg in Blackberries (+0.87 mg, +140%).

MagnesiumQuinoa (Cooked) higher

Blackberries

20.0 mg5% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 20.0 mg in Blackberries (+44.0 mg, +220%).

PhosphorusQuinoa (Cooked) higher

Blackberries

22.0 mg2% DV

Quinoa (Cooked)

152 mg12% DV

Quinoa (Cooked) provides 152 mg vs 22.0 mg in Blackberries (+130 mg, +591%).

ZincQuinoa (Cooked) higher

Blackberries

0.53 mg5% DV

Quinoa (Cooked)

1.1 mg10% DV

Quinoa (Cooked) provides 1.1 mg vs 0.53 mg in Blackberries (+0.56 mg, +106%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Blackberries

0.01 g

Quinoa (Cooked)

0.23 g1% DV

Quinoa (Cooked) provides 0.23 g vs 0.01 g in Blackberries (+0.22 g, +1543%).

Nutrient

Blackberries144 g (1 cup fresh (144 g))

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Blackberries

62 kcal3% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 62 kcal in Blackberries (+160 kcal, +259%).

ProteinQuinoa (Cooked) higher

Blackberries

2.0 g4% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 2.0 g in Blackberries (+6.1 g, +307%).

CarbohydratesQuinoa (Cooked) higher

Blackberries

13.8 g5% DV

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 13.8 g in Blackberries (+25.6 g, +185%).

Dietary FiberBlackberries higher

Blackberries

7.6 g27% DV

Quinoa (Cooked)

5.2 g19% DV

Blackberries provides 7.6 g vs 5.2 g in Quinoa (Cooked) (+2.5 g, +47%).

Total FatQuinoa (Cooked) higher

Blackberries

0.71 g1% DV

Quinoa (Cooked)

3.6 g5% DV

Quinoa (Cooked) provides 3.6 g vs 0.71 g in Blackberries (+2.8 g, +403%).

Total SugarsBlackberries higher

Blackberries

7.0 g14% DV

Quinoa (Cooked)

1.6 g3% DV

Blackberries provides 7.0 g vs 1.6 g in Quinoa (Cooked) (+5.4 g, +337%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

30.2 mg34% DV

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Blackberries higher

Blackberries

16 µg2% DV

Quinoa (Cooked)

1.9 µg

Blackberries provides 16 µg vs 1.9 µg in Quinoa (Cooked) (+14 µg, +756%).

Vitamin DSimilar

Blackberries

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EBlackberries higher

Blackberries

1.7 mg11% DV

Quinoa (Cooked)

1.2 mg8% DV

Blackberries provides 1.7 mg vs 1.2 mg in Quinoa (Cooked) (+0.52 mg, +45%).

Vitamin KBlackberries higher

Blackberries

29 µg24% DV

Quinoa (Cooked)

0 µg

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

Folate (DFE)Quinoa (Cooked) higher

Blackberries

36 µg9% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 36 µg in Blackberries (+42 µg, +116%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Blackberries

0.03 mg2% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Blackberries

0.04 mg3% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.04 mg in Blackberries (+0.17 mg, +444%).

Niacin (Vitamin B3)Blackberries higher

Blackberries

0.93 mg6% DV

Quinoa (Cooked)

0.76 mg5% DV

Blackberries provides 0.93 mg vs 0.76 mg in Quinoa (Cooked) (+0.17 mg, +22%).

Pantothenic Acid (B5)Similar

Blackberries

0.40 mg8% DV

Quinoa (Cooked)

0.42 mg8% DV

Both Blackberries and Quinoa (Cooked) provide similar amounts of pantothenic acid (b5) (0.40 mg).

Vitamin B6Quinoa (Cooked) higher

Blackberries

0.04 mg3% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.04 mg in Blackberries (+0.18 mg, +427%).

Vitamin B12Similar

Blackberries

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Blackberries

1.4 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) provides 13.0 mg vs 1.4 mg in Blackberries (+11.5 mg, +799%).

PotassiumQuinoa (Cooked) higher

Blackberries

233 mg5% DV

Quinoa (Cooked)

318 mg7% DV

Quinoa (Cooked) provides 318 mg vs 233 mg in Blackberries (+84.9 mg, +36%).

CalciumBlackberries higher

Blackberries

41.8 mg3% DV

Quinoa (Cooked)

31.5 mg2% DV

Blackberries provides 41.8 mg vs 31.5 mg in Quinoa (Cooked) (+10.3 mg, +33%).

IronQuinoa (Cooked) higher

Blackberries

0.89 mg5% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 0.89 mg in Blackberries (+1.9 mg, +209%).

MagnesiumQuinoa (Cooked) higher

Blackberries

28.8 mg7% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 28.8 mg in Blackberries (+89.6 mg, +311%).

PhosphorusQuinoa (Cooked) higher

Blackberries

31.7 mg3% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 31.7 mg in Blackberries (+250 mg, +788%).

ZincQuinoa (Cooked) higher

Blackberries

0.76 mg7% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 0.76 mg in Blackberries (+1.3 mg, +164%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Blackberries

0.02 g

Quinoa (Cooked)

0.43 g2% DV

Quinoa (Cooked) provides 0.43 g vs 0.02 g in Blackberries (+0.41 g, +2011%).

Nutrient

BlackberriesAmount per 100 kcal (233 g)

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

100 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

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

ProteinQuinoa (Cooked) higher

Blackberries

3.2 g6% DV

Quinoa (Cooked)

3.7 g7% DV

Quinoa (Cooked) provides 3.7 g vs 3.2 g in Blackberries (+0.41 g, +13%).

CarbohydratesBlackberries higher

Blackberries

22.4 g8% DV

Quinoa (Cooked)

17.7 g6% DV

Blackberries provides 22.4 g vs 17.7 g in Quinoa (Cooked) (+4.7 g, +27%).

Dietary FiberBlackberries higher

Blackberries

12.3 g44% DV

Quinoa (Cooked)

2.3 g8% DV

Blackberries provides 12.3 g vs 2.3 g in Quinoa (Cooked) (+10.0 g, +431%).

Total FatQuinoa (Cooked) higher

Blackberries

1.1 g1% DV

Quinoa (Cooked)

1.6 g2% DV

Quinoa (Cooked) provides 1.6 g vs 1.1 g in Blackberries (+0.45 g, +40%).

Total SugarsBlackberries higher

Blackberries

11.4 g23% DV

Quinoa (Cooked)

0.72 g1% DV

Blackberries provides 11.4 g vs 0.72 g in Quinoa (Cooked) (+10.6 g, +1475%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

48.9 mg54% DV

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Blackberries higher

Blackberries

26 µg3% DV

Quinoa (Cooked)

0.8 µg

Blackberries provides 26 µg vs 0.8 µg in Quinoa (Cooked) (+25 µg, +2988%).

Vitamin DSimilar

Blackberries

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EBlackberries higher

Blackberries

2.7 mg18% DV

Quinoa (Cooked)

0.52 mg3% DV

Blackberries provides 2.7 mg vs 0.52 mg in Quinoa (Cooked) (+2.2 mg, +421%).

Vitamin KBlackberries higher

Blackberries

46 µg38% DV

Quinoa (Cooked)

0 µg

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

Folate (DFE)Blackberries higher

Blackberries

58 µg15% DV

Quinoa (Cooked)

35 µg9% DV

Blackberries provides 58 µg vs 35 µg in Quinoa (Cooked) (+23 µg, +67%).

Thiamin (Vitamin B1)Similar

Blackberries

0.05 mg4% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Blackberries and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Similar

Blackberries

0.06 mg5% DV

Quinoa (Cooked)

0.09 mg7% DV

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

Niacin (Vitamin B3)Blackberries higher

Blackberries

1.5 mg9% DV

Quinoa (Cooked)

0.34 mg2% DV

Blackberries provides 1.5 mg vs 0.34 mg in Quinoa (Cooked) (+1.2 mg, +340%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

0.64 mg13% DV

Quinoa (Cooked)

0.19 mg4% DV

Blackberries provides 0.64 mg vs 0.19 mg in Quinoa (Cooked) (+0.45 mg, +240%).

Vitamin B6Similar

Blackberries

0.07 mg4% DV

Quinoa (Cooked)

0.10 mg6% DV

Both Blackberries and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Blackberries

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Blackberries

2.3 mg

Quinoa (Cooked)

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 2.3 mg in Blackberries (+3.5 mg, +149%).

PotassiumBlackberries higher

Blackberries

377 mg8% DV

Quinoa (Cooked)

143 mg3% DV

Blackberries provides 377 mg vs 143 mg in Quinoa (Cooked) (+235 mg, +164%).

CalciumBlackberries higher

Blackberries

67.6 mg5% DV

Quinoa (Cooked)

14.1 mg1% DV

Blackberries provides 67.6 mg vs 14.1 mg in Quinoa (Cooked) (+53.5 mg, +379%).

IronBlackberries higher

Blackberries

1.4 mg8% DV

Quinoa (Cooked)

1.2 mg7% DV

Blackberries provides 1.4 mg vs 1.2 mg in Quinoa (Cooked) (+0.21 mg, +17%).

MagnesiumQuinoa (Cooked) higher

Blackberries

46.6 mg11% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 46.6 mg in Blackberries (+6.5 mg, +14%).

PhosphorusQuinoa (Cooked) higher

Blackberries

51.3 mg4% DV

Quinoa (Cooked)

126 mg10% DV

Quinoa (Cooked) provides 126 mg vs 51.3 mg in Blackberries (+74.9 mg, +146%).

ZincBlackberries higher

Blackberries

1.2 mg11% DV

Quinoa (Cooked)

0.90 mg8% DV

Blackberries provides 1.2 mg vs 0.90 mg in Quinoa (Cooked) (+0.33 mg, +36%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Blackberries

0.03 g

Quinoa (Cooked)

0.19 g1% DV

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

Nutrient

BlackberriesNormalized to 300 kcal (698 g)

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

300 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

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

ProteinQuinoa (Cooked) higher

Blackberries

9.7 g19% DV

Quinoa (Cooked)

11.0 g22% DV

Quinoa (Cooked) provides 11.0 g vs 9.7 g in Blackberries (+1.3 g, +13%).

CarbohydratesBlackberries higher

Blackberries

67.1 g24% DV

Quinoa (Cooked)

53.3 g19% DV

Blackberries provides 67.1 g vs 53.3 g in Quinoa (Cooked) (+13.8 g, +26%).

Dietary FiberBlackberries higher

Blackberries

37.0 g132% DV

Quinoa (Cooked)

7.0 g25% DV

Blackberries provides 37.0 g vs 7.0 g in Quinoa (Cooked) (+30.0 g, +428%).

Total FatQuinoa (Cooked) higher

Blackberries

3.4 g4% DV

Quinoa (Cooked)

4.8 g6% DV

Quinoa (Cooked) provides 4.8 g vs 3.4 g in Blackberries (+1.4 g, +40%).

Total SugarsBlackberries higher

Blackberries

34.1 g68% DV

Quinoa (Cooked)

2.2 g4% DV

Blackberries provides 34.1 g vs 2.2 g in Quinoa (Cooked) (+31.9 g, +1466%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

147 mg163% DV

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Blackberries higher

Blackberries

77 µg9% DV

Quinoa (Cooked)

2.5 µg

Blackberries provides 77 µg vs 2.5 µg in Quinoa (Cooked) (+74 µg, +2971%).

Vitamin DSimilar

Blackberries

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EBlackberries higher

Blackberries

8.2 mg54% DV

Quinoa (Cooked)

1.6 mg11% DV

Blackberries provides 8.2 mg vs 1.6 mg in Quinoa (Cooked) (+6.6 mg, +419%).

Vitamin KBlackberries higher

Blackberries

138 µg115% DV

Quinoa (Cooked)

0 µg

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

Folate (DFE)Blackberries higher

Blackberries

175 µg44% DV

Quinoa (Cooked)

105 µg26% DV

Blackberries provides 175 µg vs 105 µg in Quinoa (Cooked) (+70 µg, +66%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Blackberries

0.14 mg12% DV

Quinoa (Cooked)

0.27 mg22% DV

Quinoa (Cooked) provides 0.27 mg vs 0.14 mg in Blackberries (+0.13 mg, +92%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Blackberries

0.18 mg14% DV

Quinoa (Cooked)

0.28 mg21% DV

Quinoa (Cooked) provides 0.28 mg vs 0.18 mg in Blackberries (+0.09 mg, +52%).

Niacin (Vitamin B3)Blackberries higher

Blackberries

4.5 mg28% DV

Quinoa (Cooked)

1.0 mg6% DV

Blackberries provides 4.5 mg vs 1.0 mg in Quinoa (Cooked) (+3.5 mg, +338%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

1.9 mg39% DV

Quinoa (Cooked)

0.57 mg11% DV

Blackberries provides 1.9 mg vs 0.57 mg in Quinoa (Cooked) (+1.4 mg, +238%).

Vitamin B6Quinoa (Cooked) higher

Blackberries

0.21 mg12% DV

Quinoa (Cooked)

0.31 mg18% DV

Quinoa (Cooked) provides 0.31 mg vs 0.21 mg in Blackberries (+0.10 mg, +47%).

Vitamin B12Similar

Blackberries

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Blackberries

7.0 mg

Quinoa (Cooked)

17.5 mg1% DV

Quinoa (Cooked) provides 17.5 mg vs 7.0 mg in Blackberries (+10.5 mg, +151%).

PotassiumBlackberries higher

Blackberries

1,131 mg24% DV

Quinoa (Cooked)

430 mg9% DV

Blackberries provides 1,131 mg vs 430 mg in Quinoa (Cooked) (+701 mg, +163%).

CalciumBlackberries higher

Blackberries

202 mg16% DV

Quinoa (Cooked)

42.5 mg3% DV

Blackberries provides 202 mg vs 42.5 mg in Quinoa (Cooked) (+160 mg, +376%).

IronBlackberries higher

Blackberries

4.3 mg24% DV

Quinoa (Cooked)

3.7 mg21% DV

Blackberries provides 4.3 mg vs 3.7 mg in Quinoa (Cooked) (+0.60 mg, +16%).

MagnesiumQuinoa (Cooked) higher

Blackberries

140 mg33% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 140 mg in Blackberries (+20.4 mg, +15%).

PhosphorusQuinoa (Cooked) higher

Blackberries

154 mg12% DV

Quinoa (Cooked)

380 mg30% DV

Quinoa (Cooked) provides 380 mg vs 154 mg in Blackberries (+226 mg, +147%).

ZincBlackberries higher

Blackberries

3.7 mg34% DV

Quinoa (Cooked)

2.7 mg25% DV

Blackberries provides 3.7 mg vs 2.7 mg in Quinoa (Cooked) (+0.97 mg, +36%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Blackberries

0.10 g

Quinoa (Cooked)

0.58 g3% DV

Quinoa (Cooked) provides 0.58 g vs 0.10 g in Blackberries (+0.48 g, +488%).

Blackberries vs Quinoa (Cooked)

Blackberries

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary