Side-by-Side Comparison

Blackberries vs Spinach (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

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-47%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 43 kcal, 20 kcal less).

Higher Protein

+106%

Spinach (Raw)

Spinach (Raw) provides 2.9 g vs 1.4 g in Blackberries (+1.5 g, +106%).

Higher Dietary Fiber

+141%

Blackberries

Blackberries provides 5.3 g vs 2.2 g in Spinach (Raw) (+3.1 g, +141%).

Higher Vitamin C

+34%

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 21.0 mg in Blackberries (+7.1 mg, +34%).

Comparing per 100 g standard edible portion.

Nutrient

Blackberries100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Blackberries higher

Blackberries

43 kcal2% DV

Spinach (Raw)

23 kcal1% DV

Blackberries provides 43 kcal vs 23 kcal in Spinach (Raw) (+20 kcal, +87%).

ProteinSpinach (Raw) higher

Blackberries

1.4 g3% DV

Spinach (Raw)

2.9 g6% DV

Spinach (Raw) provides 2.9 g vs 1.4 g in Blackberries (+1.5 g, +106%).

CarbohydratesBlackberries higher

Blackberries

9.6 g3% DV

Spinach (Raw)

3.6 g1% DV

Blackberries provides 9.6 g vs 3.6 g in Spinach (Raw) (+6.0 g, +165%).

Dietary FiberBlackberries higher

Blackberries

5.3 g19% DV

Spinach (Raw)

2.2 g8% DV

Blackberries provides 5.3 g vs 2.2 g in Spinach (Raw) (+3.1 g, +141%).

Total FatBlackberries higher

Blackberries

0.49 g1% DV

Spinach (Raw)

0.39 g1% DV

Blackberries provides 0.49 g vs 0.39 g in Spinach (Raw) (+0.10 g, +26%).

Total SugarsBlackberries higher

Blackberries

4.9 g10% DV

Spinach (Raw)

0.42 g1% DV

Blackberries provides 4.9 g vs 0.42 g in Spinach (Raw) (+4.5 g, +1062%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Blackberries

21.0 mg23% DV

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) provides 28.1 mg vs 21.0 mg in Blackberries (+7.1 mg, +34%).

Vitamin A (RAE)Spinach (Raw) higher

Blackberries

11 µg1% DV

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 11 µg in Blackberries (+458 µg, +4164%).

Vitamin DSimilar

Blackberries

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Blackberries

1.2 mg8% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 1.2 mg in Blackberries (+0.86 mg, +74%).

Vitamin KSpinach (Raw) higher

Blackberries

20 µg17% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 20 µg in Blackberries (+463 µg, +2339%).

Folate (DFE)Spinach (Raw) higher

Blackberries

25 µg6% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 25 µg in Blackberries (+169 µg, +676%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Blackberries

0.02 mg2% DV

Spinach (Raw)

0.08 mg7% DV

Spinach (Raw) provides slightly more thiamin (vitamin b1) (0.08 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Blackberries

0.03 mg2% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.03 mg).

Niacin (Vitamin B3)Spinach (Raw) higher

Blackberries

0.65 mg4% DV

Spinach (Raw)

0.72 mg5% DV

Spinach (Raw) provides 0.72 mg vs 0.65 mg in Blackberries (+0.08 mg, +12%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

0.28 mg6% DV

Spinach (Raw)

0.07 mg1% DV

Blackberries provides 0.28 mg vs 0.07 mg in Spinach (Raw) (+0.21 mg, +325%).

Vitamin B6Spinach (Raw) higher

Blackberries

0.03 mg2% DV

Spinach (Raw)

0.20 mg11% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.03 mg).

Vitamin B12Similar

Blackberries

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Blackberries

1.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 1.0 mg in Blackberries (+78.0 mg, +7800%).

PotassiumSpinach (Raw) higher

Blackberries

162 mg3% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 162 mg in Blackberries (+396 mg, +244%).

CalciumSpinach (Raw) higher

Blackberries

29.0 mg2% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 29.0 mg in Blackberries (+70.0 mg, +241%).

IronSpinach (Raw) higher

Blackberries

0.62 mg3% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 0.62 mg in Blackberries (+2.1 mg, +337%).

MagnesiumSpinach (Raw) higher

Blackberries

20.0 mg5% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 20.0 mg in Blackberries (+59.0 mg, +295%).

PhosphorusSpinach (Raw) higher

Blackberries

22.0 mg2% DV

Spinach (Raw)

49.0 mg4% DV

Spinach (Raw) provides 49.0 mg vs 22.0 mg in Blackberries (+27.0 mg, +123%).

ZincSimilar

Blackberries

0.53 mg5% DV

Spinach (Raw)

0.53 mg5% DV

Both Blackberries and Spinach (Raw) provide similar amounts of zinc (0.53 mg).

Lipids1 nutrients

Saturated FatSimilar

Blackberries

0.01 g

Spinach (Raw)

0.06 g

Both Blackberries and Spinach (Raw) provide similar amounts of saturated fat (0.01 g).

Nutrient

Blackberries144 g (1 cup fresh (144 g))

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Blackberries higher

Blackberries

62 kcal3% DV

Spinach (Raw)

7 kcal

Blackberries provides 62 kcal vs 7 kcal in Spinach (Raw) (+55 kcal, +797%).

ProteinBlackberries higher

Blackberries

2.0 g4% DV

Spinach (Raw)

0.86 g2% DV

Blackberries provides 2.0 g vs 0.86 g in Spinach (Raw) (+1.1 g, +133%).

CarbohydratesBlackberries higher

Blackberries

13.8 g5% DV

Spinach (Raw)

1.1 g

Blackberries provides 13.8 g vs 1.1 g in Spinach (Raw) (+12.7 g, +1171%).

Dietary FiberBlackberries higher

Blackberries

7.6 g27% DV

Spinach (Raw)

0.66 g2% DV

Blackberries provides 7.6 g vs 0.66 g in Spinach (Raw) (+7.0 g, +1056%).

Total FatBlackberries higher

Blackberries

0.71 g1% DV

Spinach (Raw)

0.12 g

Blackberries provides 0.71 g vs 0.12 g in Spinach (Raw) (+0.59 g, +503%).

Total SugarsBlackberries higher

Blackberries

7.0 g14% DV

Spinach (Raw)

0.13 g

Blackberries provides 7.0 g vs 0.13 g in Spinach (Raw) (+6.9 g, +5477%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

30.2 mg34% DV

Spinach (Raw)

8.4 mg9% DV

Blackberries provides 30.2 mg vs 8.4 mg in Spinach (Raw) (+21.8 mg, +259%).

Vitamin A (RAE)Spinach (Raw) higher

Blackberries

16 µg2% DV

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 16 µg in Blackberries (+125 µg, +788%).

Vitamin DSimilar

Blackberries

0 µg

Spinach (Raw)

0 µg

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

Vitamin EBlackberries higher

Blackberries

1.7 mg11% DV

Spinach (Raw)

0.61 mg4% DV

Blackberries provides 1.7 mg vs 0.61 mg in Spinach (Raw) (+1.1 mg, +177%).

Vitamin KSpinach (Raw) higher

Blackberries

29 µg24% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 29 µg in Blackberries (+116 µg, +408%).

Folate (DFE)Spinach (Raw) higher

Blackberries

36 µg9% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 36 µg in Blackberries (+22 µg, +62%).

Thiamin (Vitamin B1)Similar

Blackberries

0.03 mg2% DV

Spinach (Raw)

0.02 mg2% DV

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

Riboflavin (Vitamin B2)Similar

Blackberries

0.04 mg3% DV

Spinach (Raw)

0.06 mg4% DV

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

Niacin (Vitamin B3)Blackberries higher

Blackberries

0.93 mg6% DV

Spinach (Raw)

0.22 mg1% DV

Blackberries provides 0.93 mg vs 0.22 mg in Spinach (Raw) (+0.71 mg, +328%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

0.40 mg8% DV

Spinach (Raw)

0.02 mg

Blackberries provides 0.40 mg vs 0.02 mg in Spinach (Raw) (+0.38 mg, +1938%).

Vitamin B6Similar

Blackberries

0.04 mg3% DV

Spinach (Raw)

0.06 mg3% DV

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

Vitamin B12Similar

Blackberries

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Blackberries

1.4 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 1.4 mg in Blackberries (+22.3 mg, +1546%).

PotassiumBlackberries higher

Blackberries

233 mg5% DV

Spinach (Raw)

167 mg4% DV

Blackberries provides 233 mg vs 167 mg in Spinach (Raw) (+65.9 mg, +39%).

CalciumBlackberries higher

Blackberries

41.8 mg3% DV

Spinach (Raw)

29.7 mg2% DV

Blackberries provides 41.8 mg vs 29.7 mg in Spinach (Raw) (+12.1 mg, +41%).

IronBlackberries higher

Blackberries

0.89 mg5% DV

Spinach (Raw)

0.81 mg5% DV

Blackberries provides 0.89 mg vs 0.81 mg in Spinach (Raw) (+0.08 mg, +10%).

MagnesiumBlackberries higher

Blackberries

28.8 mg7% DV

Spinach (Raw)

23.7 mg6% DV

Blackberries provides 28.8 mg vs 23.7 mg in Spinach (Raw) (+5.1 mg, +22%).

PhosphorusBlackberries higher

Blackberries

31.7 mg3% DV

Spinach (Raw)

14.7 mg1% DV

Blackberries provides 31.7 mg vs 14.7 mg in Spinach (Raw) (+17.0 mg, +116%).

ZincBlackberries higher

Blackberries

0.76 mg7% DV

Spinach (Raw)

0.16 mg1% DV

Blackberries provides 0.76 mg vs 0.16 mg in Spinach (Raw) (+0.60 mg, +380%).

Lipids1 nutrients

Saturated FatSimilar

Blackberries

0.02 g

Spinach (Raw)

0.02 g

Both Blackberries and Spinach (Raw) provide similar amounts of saturated fat (0.02 g).

Nutrient

BlackberriesAmount per 100 kcal (233 g)

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

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

ProteinSpinach (Raw) higher

Blackberries

3.2 g6% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 3.2 g in Blackberries (+9.2 g, +284%).

CarbohydratesBlackberries higher

Blackberries

22.4 g8% DV

Spinach (Raw)

15.8 g6% DV

Blackberries provides 22.4 g vs 15.8 g in Spinach (Raw) (+6.6 g, +42%).

Dietary FiberBlackberries higher

Blackberries

12.3 g44% DV

Spinach (Raw)

9.6 g34% DV

Blackberries provides 12.3 g vs 9.6 g in Spinach (Raw) (+2.8 g, +29%).

Total FatSpinach (Raw) higher

Blackberries

1.1 g1% DV

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 1.1 g in Blackberries (+0.55 g, +49%).

Total SugarsBlackberries higher

Blackberries

11.4 g23% DV

Spinach (Raw)

1.8 g4% DV

Blackberries provides 11.4 g vs 1.8 g in Spinach (Raw) (+9.5 g, +522%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Blackberries

48.9 mg54% DV

Spinach (Raw)

122 mg136% DV

Spinach (Raw) provides 122 mg vs 48.9 mg in Blackberries (+73.3 mg, +150%).

Vitamin A (RAE)Spinach (Raw) higher

Blackberries

26 µg3% DV

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 26 µg in Blackberries (+2,015 µg, +7860%).

Vitamin DSimilar

Blackberries

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Blackberries

2.7 mg18% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 2.7 mg in Blackberries (+6.1 mg, +224%).

Vitamin KSpinach (Raw) higher

Blackberries

46 µg38% DV

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 46 µg in Blackberries (+2,054 µg, +4453%).

Folate (DFE)Spinach (Raw) higher

Blackberries

58 µg15% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 58 µg in Blackberries (+786 µg, +1349%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Blackberries

0.05 mg4% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.05 mg in Blackberries (+0.29 mg, +628%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Blackberries

0.06 mg5% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.06 mg in Blackberries (+0.76 mg, +1257%).

Niacin (Vitamin B3)Spinach (Raw) higher

Blackberries

1.5 mg9% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 1.5 mg in Blackberries (+1.6 mg, +109%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

0.64 mg13% DV

Spinach (Raw)

0.28 mg6% DV

Blackberries provides 0.64 mg vs 0.28 mg in Spinach (Raw) (+0.36 mg, +127%).

Vitamin B6Spinach (Raw) higher

Blackberries

0.07 mg4% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.07 mg in Blackberries (+0.78 mg, +1114%).

Vitamin B12Similar

Blackberries

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Blackberries

2.3 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 2.3 mg in Blackberries (+341 mg, +14649%).

PotassiumSpinach (Raw) higher

Blackberries

377 mg8% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 377 mg in Blackberries (+2,050 mg, +543%).

CalciumSpinach (Raw) higher

Blackberries

67.6 mg5% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 67.6 mg in Blackberries (+363 mg, +537%).

IronSpinach (Raw) higher

Blackberries

1.4 mg8% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 1.4 mg in Blackberries (+10.3 mg, +716%).

MagnesiumSpinach (Raw) higher

Blackberries

46.6 mg11% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 46.6 mg in Blackberries (+297 mg, +637%).

PhosphorusSpinach (Raw) higher

Blackberries

51.3 mg4% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 51.3 mg in Blackberries (+162 mg, +316%).

ZincSpinach (Raw) higher

Blackberries

1.2 mg11% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 1.2 mg in Blackberries (+1.1 mg, +87%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Blackberries

0.03 g

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.03 g in Blackberries (+0.24 g, +740%).

Nutrient

BlackberriesNormalized to 300 kcal (698 g)

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

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

ProteinSpinach (Raw) higher

Blackberries

9.7 g19% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 9.7 g in Blackberries (+27.6 g, +284%).

CarbohydratesBlackberries higher

Blackberries

67.1 g24% DV

Spinach (Raw)

47.3 g17% DV

Blackberries provides 67.1 g vs 47.3 g in Spinach (Raw) (+19.7 g, +42%).

Dietary FiberBlackberries higher

Blackberries

37.0 g132% DV

Spinach (Raw)

28.7 g102% DV

Blackberries provides 37.0 g vs 28.7 g in Spinach (Raw) (+8.3 g, +29%).

Total FatSpinach (Raw) higher

Blackberries

3.4 g4% DV

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 3.4 g in Blackberries (+1.7 g, +49%).

Total SugarsBlackberries higher

Blackberries

34.1 g68% DV

Spinach (Raw)

5.5 g11% DV

Blackberries provides 34.1 g vs 5.5 g in Spinach (Raw) (+28.6 g, +522%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Blackberries

147 mg163% DV

Spinach (Raw)

366 mg407% DV

Spinach (Raw) provides 366 mg vs 147 mg in Blackberries (+220 mg, +150%).

Vitamin A (RAE)Spinach (Raw) higher

Blackberries

77 µg9% DV

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 77 µg in Blackberries (+6,039 µg, +7865%).

Vitamin DSimilar

Blackberries

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Blackberries

8.2 mg54% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 8.2 mg in Blackberries (+18.3 mg, +224%).

Vitamin KSpinach (Raw) higher

Blackberries

138 µg115% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 138 µg in Blackberries (+6,159 µg, +4456%).

Folate (DFE)Spinach (Raw) higher

Blackberries

175 µg44% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 175 µg in Blackberries (+2,355 µg, +1350%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Blackberries

0.14 mg12% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.14 mg in Blackberries (+0.88 mg, +629%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Blackberries

0.18 mg14% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.18 mg in Blackberries (+2.3 mg, +1258%).

Niacin (Vitamin B3)Spinach (Raw) higher

Blackberries

4.5 mg28% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 4.5 mg in Blackberries (+4.9 mg, +109%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

1.9 mg39% DV

Spinach (Raw)

0.85 mg17% DV

Blackberries provides 1.9 mg vs 0.85 mg in Spinach (Raw) (+1.1 mg, +127%).

Vitamin B6Spinach (Raw) higher

Blackberries

0.21 mg12% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.21 mg in Blackberries (+2.3 mg, +1114%).

Vitamin B12Similar

Blackberries

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Blackberries

7.0 mg

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 7.0 mg in Blackberries (+1,023 mg, +14659%).

PotassiumSpinach (Raw) higher

Blackberries

1,131 mg24% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 1,131 mg in Blackberries (+6,146 mg, +543%).

CalciumSpinach (Raw) higher

Blackberries

202 mg16% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 202 mg in Blackberries (+1,089 mg, +538%).

IronSpinach (Raw) higher

Blackberries

4.3 mg24% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 4.3 mg in Blackberries (+31.0 mg, +717%).

MagnesiumSpinach (Raw) higher

Blackberries

140 mg33% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 140 mg in Blackberries (+891 mg, +638%).

PhosphorusSpinach (Raw) higher

Blackberries

154 mg12% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 154 mg in Blackberries (+485 mg, +316%).

ZincSpinach (Raw) higher

Blackberries

3.7 mg34% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 3.7 mg in Blackberries (+3.2 mg, +87%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Blackberries

0.10 g

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.10 g in Blackberries (+0.72 g, +741%).

Blackberries vs Spinach (Raw)

Blackberries

Spinach (Raw)

Nutritional Takeaways

Comparison Summary