Side-by-Side Comparison

Blackberries vs Sweet Potato (Baked/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

Baked sweet potato split open showing vivid orange flesh with natural steam

vegetables

Sweet Potato (Baked/Cooked)

90Calories

2.0Protein

3.3Fiber

19.6Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-52%

Blackberries

Blackberries has fewer calories (energy) (43 kcal vs 90 kcal, 47 kcal less).

Higher Protein

+45%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 2.0 g vs 1.4 g in Blackberries (+0.62 g, +45%).

Higher Dietary Fiber

+61%

Blackberries

Blackberries provides 5.3 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+2.0 g, +61%).

Higher Vitamin C

+7%

Blackberries

Blackberries provides 21.0 mg vs 19.6 mg in Sweet Potato (Baked/Cooked) (+1.4 mg, +7%).

Comparing per 100 g standard edible portion.

Nutrient

Blackberries100 g edible portion

Sweet Potato (Baked/Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Sweet Potato (Baked/Cooked) higher

Blackberries

43 kcal2% DV

Sweet Potato (Baked/Cooked)

90 kcal5% DV

Sweet Potato (Baked/Cooked) provides 90 kcal vs 43 kcal in Blackberries (+47 kcal, +109%).

ProteinSweet Potato (Baked/Cooked) higher

Blackberries

1.4 g3% DV

Sweet Potato (Baked/Cooked)

2.0 g4% DV

Sweet Potato (Baked/Cooked) provides 2.0 g vs 1.4 g in Blackberries (+0.62 g, +45%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Blackberries

9.6 g3% DV

Sweet Potato (Baked/Cooked)

20.7 g8% DV

Sweet Potato (Baked/Cooked) provides 20.7 g vs 9.6 g in Blackberries (+11.1 g, +116%).

Dietary FiberBlackberries higher

Blackberries

5.3 g19% DV

Sweet Potato (Baked/Cooked)

3.3 g12% DV

Blackberries provides 5.3 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+2.0 g, +61%).

Total FatBlackberries higher

Blackberries

0.49 g1% DV

Sweet Potato (Baked/Cooked)

0.15 g

Blackberries provides 0.49 g vs 0.15 g in Sweet Potato (Baked/Cooked) (+0.34 g, +227%).

Total SugarsSweet Potato (Baked/Cooked) higher

Blackberries

4.9 g10% DV

Sweet Potato (Baked/Cooked)

6.5 g13% DV

Sweet Potato (Baked/Cooked) provides 6.5 g vs 4.9 g in Blackberries (+1.6 g, +33%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

21.0 mg23% DV

Sweet Potato (Baked/Cooked)

19.6 mg22% DV

Blackberries provides 21.0 mg vs 19.6 mg in Sweet Potato (Baked/Cooked) (+1.4 mg, +7%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Blackberries

11 µg1% DV

Sweet Potato (Baked/Cooked)

961 µg107% DV

Sweet Potato (Baked/Cooked) provides 961 µg vs 11 µg in Blackberries (+950 µg, +8636%).

Vitamin DSimilar

Blackberries

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Blackberries and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

1.2 mg8% DV

Sweet Potato (Baked/Cooked)

0.71 mg5% DV

Blackberries provides 1.2 mg vs 0.71 mg in Sweet Potato (Baked/Cooked) (+0.46 mg, +65%).

Vitamin KBlackberries higher

Blackberries

20 µg17% DV

Sweet Potato (Baked/Cooked)

2.3 µg2% DV

Blackberries provides 20 µg vs 2.3 µg in Sweet Potato (Baked/Cooked) (+18 µg, +761%).

Folate (DFE)Blackberries higher

Blackberries

25 µg6% DV

Sweet Potato (Baked/Cooked)

6.0 µg2% DV

Blackberries provides 25 µg vs 6.0 µg in Sweet Potato (Baked/Cooked) (+19 µg, +317%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Blackberries

0.02 mg2% DV

Sweet Potato (Baked/Cooked)

0.11 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Blackberries

0.03 mg2% DV

Sweet Potato (Baked/Cooked)

0.11 mg8% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.03 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Blackberries

0.65 mg4% DV

Sweet Potato (Baked/Cooked)

1.5 mg9% DV

Sweet Potato (Baked/Cooked) provides 1.5 mg vs 0.65 mg in Blackberries (+0.84 mg, +130%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Blackberries

0.28 mg6% DV

Sweet Potato (Baked/Cooked)

0.88 mg18% DV

Sweet Potato (Baked/Cooked) provides 0.88 mg vs 0.28 mg in Blackberries (+0.61 mg, +220%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Blackberries

0.03 mg2% DV

Sweet Potato (Baked/Cooked)

0.29 mg17% DV

Sweet Potato (Baked/Cooked) provides 0.29 mg vs 0.03 mg in Blackberries (+0.26 mg, +853%).

Vitamin B12Similar

Blackberries

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Blackberries and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Blackberries

1.0 mg

Sweet Potato (Baked/Cooked)

36.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 36.0 mg vs 1.0 mg in Blackberries (+35.0 mg, +3500%).

PotassiumSweet Potato (Baked/Cooked) higher

Blackberries

162 mg3% DV

Sweet Potato (Baked/Cooked)

475 mg10% DV

Sweet Potato (Baked/Cooked) provides 475 mg vs 162 mg in Blackberries (+313 mg, +193%).

CalciumSweet Potato (Baked/Cooked) higher

Blackberries

29.0 mg2% DV

Sweet Potato (Baked/Cooked)

38.0 mg3% DV

Sweet Potato (Baked/Cooked) provides 38.0 mg vs 29.0 mg in Blackberries (+9.0 mg, +31%).

IronSweet Potato (Baked/Cooked) higher

Blackberries

0.62 mg3% DV

Sweet Potato (Baked/Cooked)

0.69 mg4% DV

Sweet Potato (Baked/Cooked) provides 0.69 mg vs 0.62 mg in Blackberries (+0.07 mg, +11%).

MagnesiumSweet Potato (Baked/Cooked) higher

Blackberries

20.0 mg5% DV

Sweet Potato (Baked/Cooked)

27.0 mg6% DV

Sweet Potato (Baked/Cooked) provides 27.0 mg vs 20.0 mg in Blackberries (+7.0 mg, +35%).

PhosphorusSweet Potato (Baked/Cooked) higher

Blackberries

22.0 mg2% DV

Sweet Potato (Baked/Cooked)

54.0 mg4% DV

Sweet Potato (Baked/Cooked) provides 54.0 mg vs 22.0 mg in Blackberries (+32.0 mg, +145%).

ZincBlackberries higher

Blackberries

0.53 mg5% DV

Sweet Potato (Baked/Cooked)

0.32 mg3% DV

Blackberries provides 0.53 mg vs 0.32 mg in Sweet Potato (Baked/Cooked) (+0.21 mg, +66%).

Lipids1 nutrients

Saturated FatSimilar

Blackberries

0.01 g

Sweet Potato (Baked/Cooked)

0.05 g

Both Blackberries and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.01 g).

Nutrient

Blackberries144 g (1 cup fresh (144 g))

Sweet Potato (Baked/Cooked)114 g (1 medium baked potato (114 g))

Macronutrients6 nutrients

Calories (Energy)Sweet Potato (Baked/Cooked) higher

Blackberries

62 kcal3% DV

Sweet Potato (Baked/Cooked)

103 kcal5% DV

Sweet Potato (Baked/Cooked) provides 103 kcal vs 62 kcal in Blackberries (+41 kcal, +66%).

ProteinSweet Potato (Baked/Cooked) higher

Blackberries

2.0 g4% DV

Sweet Potato (Baked/Cooked)

2.3 g5% DV

Sweet Potato (Baked/Cooked) provides 2.3 g vs 2.0 g in Blackberries (+0.29 g, +14%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Blackberries

13.8 g5% DV

Sweet Potato (Baked/Cooked)

23.6 g9% DV

Sweet Potato (Baked/Cooked) provides 23.6 g vs 13.8 g in Blackberries (+9.8 g, +71%).

Dietary FiberBlackberries higher

Blackberries

7.6 g27% DV

Sweet Potato (Baked/Cooked)

3.8 g13% DV

Blackberries provides 7.6 g vs 3.8 g in Sweet Potato (Baked/Cooked) (+3.9 g, +103%).

Total FatBlackberries higher

Blackberries

0.71 g1% DV

Sweet Potato (Baked/Cooked)

0.17 g

Blackberries provides 0.71 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+0.53 g, +313%).

Total SugarsSweet Potato (Baked/Cooked) higher

Blackberries

7.0 g14% DV

Sweet Potato (Baked/Cooked)

7.4 g15% DV

Sweet Potato (Baked/Cooked) provides 7.4 g vs 7.0 g in Blackberries (+0.36 g, +5%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

30.2 mg34% DV

Sweet Potato (Baked/Cooked)

22.3 mg25% DV

Blackberries provides 30.2 mg vs 22.3 mg in Sweet Potato (Baked/Cooked) (+7.9 mg, +35%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Blackberries

16 µg2% DV

Sweet Potato (Baked/Cooked)

1,096 µg122% DV

Sweet Potato (Baked/Cooked) provides 1,096 µg vs 16 µg in Blackberries (+1,080 µg, +6816%).

Vitamin DSimilar

Blackberries

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Blackberries and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

1.7 mg11% DV

Sweet Potato (Baked/Cooked)

0.81 mg5% DV

Blackberries provides 1.7 mg vs 0.81 mg in Sweet Potato (Baked/Cooked) (+0.88 mg, +108%).

Vitamin KBlackberries higher

Blackberries

29 µg24% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Blackberries provides 29 µg vs 2.6 µg in Sweet Potato (Baked/Cooked) (+26 µg, +987%).

Folate (DFE)Blackberries higher

Blackberries

36 µg9% DV

Sweet Potato (Baked/Cooked)

6.8 µg2% DV

Blackberries provides 36 µg vs 6.8 µg in Sweet Potato (Baked/Cooked) (+29 µg, +426%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Blackberries

0.03 mg2% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Sweet Potato (Baked/Cooked) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Blackberries

0.04 mg3% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.04 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Blackberries

0.93 mg6% DV

Sweet Potato (Baked/Cooked)

1.7 mg11% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.93 mg in Blackberries (+0.76 mg, +82%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Blackberries

0.40 mg8% DV

Sweet Potato (Baked/Cooked)

1.0 mg20% DV

Sweet Potato (Baked/Cooked) provides 1.0 mg vs 0.40 mg in Blackberries (+0.61 mg, +154%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Blackberries

0.04 mg3% DV

Sweet Potato (Baked/Cooked)

0.33 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.33 mg vs 0.04 mg in Blackberries (+0.28 mg, +655%).

Vitamin B12Similar

Blackberries

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Blackberries and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Blackberries

1.4 mg

Sweet Potato (Baked/Cooked)

41.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 41.0 mg vs 1.4 mg in Blackberries (+39.6 mg, +2750%).

PotassiumSweet Potato (Baked/Cooked) higher

Blackberries

233 mg5% DV

Sweet Potato (Baked/Cooked)

542 mg12% DV

Sweet Potato (Baked/Cooked) provides 542 mg vs 233 mg in Blackberries (+308 mg, +132%).

CalciumSweet Potato (Baked/Cooked) higher

Blackberries

41.8 mg3% DV

Sweet Potato (Baked/Cooked)

43.3 mg3% DV

Sweet Potato (Baked/Cooked) provides 43.3 mg vs 41.8 mg in Blackberries (+1.6 mg, +4%).

IronBlackberries higher

Blackberries

0.89 mg5% DV

Sweet Potato (Baked/Cooked)

0.79 mg4% DV

Blackberries provides 0.89 mg vs 0.79 mg in Sweet Potato (Baked/Cooked) (+0.11 mg, +14%).

MagnesiumSweet Potato (Baked/Cooked) higher

Blackberries

28.8 mg7% DV

Sweet Potato (Baked/Cooked)

30.8 mg7% DV

Sweet Potato (Baked/Cooked) provides 30.8 mg vs 28.8 mg in Blackberries (+2.0 mg, +7%).

PhosphorusSweet Potato (Baked/Cooked) higher

Blackberries

31.7 mg3% DV

Sweet Potato (Baked/Cooked)

61.6 mg5% DV

Sweet Potato (Baked/Cooked) provides 61.6 mg vs 31.7 mg in Blackberries (+29.9 mg, +94%).

ZincBlackberries higher

Blackberries

0.76 mg7% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Blackberries provides 0.76 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.40 mg, +109%).

Lipids1 nutrients

Saturated FatSimilar

Blackberries

0.02 g

Sweet Potato (Baked/Cooked)

0.06 g

Both Blackberries and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.02 g).

Nutrient

BlackberriesAmount per 100 kcal (233 g)

Sweet Potato (Baked/Cooked)Amount per 100 kcal (111 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

100 kcal5% DV

Sweet Potato (Baked/Cooked)

100 kcal5% DV

Both Blackberries and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinBlackberries higher

Blackberries

3.2 g6% DV

Sweet Potato (Baked/Cooked)

2.2 g4% DV

Blackberries provides 3.2 g vs 2.2 g in Sweet Potato (Baked/Cooked) (+1.0 g, +45%).

CarbohydratesSimilar

Blackberries

22.4 g8% DV

Sweet Potato (Baked/Cooked)

23.0 g8% DV

Both Blackberries and Sweet Potato (Baked/Cooked) provide similar amounts of carbohydrates (22.4 g).

Dietary FiberBlackberries higher

Blackberries

12.3 g44% DV

Sweet Potato (Baked/Cooked)

3.7 g13% DV

Blackberries provides 12.3 g vs 3.7 g in Sweet Potato (Baked/Cooked) (+8.7 g, +237%).

Total FatBlackberries higher

Blackberries

1.1 g1% DV

Sweet Potato (Baked/Cooked)

0.17 g

Blackberries provides 1.1 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+0.98 g, +586%).

Total SugarsBlackberries higher

Blackberries

11.4 g23% DV

Sweet Potato (Baked/Cooked)

7.2 g14% DV

Blackberries provides 11.4 g vs 7.2 g in Sweet Potato (Baked/Cooked) (+4.2 g, +58%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

48.9 mg54% DV

Sweet Potato (Baked/Cooked)

21.8 mg24% DV

Blackberries provides 48.9 mg vs 21.8 mg in Sweet Potato (Baked/Cooked) (+27.2 mg, +125%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Blackberries

26 µg3% DV

Sweet Potato (Baked/Cooked)

1,067 µg119% DV

Sweet Potato (Baked/Cooked) provides 1,067 µg vs 26 µg in Blackberries (+1,041 µg, +4062%).

Vitamin DSimilar

Blackberries

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Blackberries and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

2.7 mg18% DV

Sweet Potato (Baked/Cooked)

0.79 mg5% DV

Blackberries provides 2.7 mg vs 0.79 mg in Sweet Potato (Baked/Cooked) (+1.9 mg, +246%).

Vitamin KBlackberries higher

Blackberries

46 µg38% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Blackberries provides 46 µg vs 2.6 µg in Sweet Potato (Baked/Cooked) (+44 µg, +1707%).

Folate (DFE)Blackberries higher

Blackberries

58 µg15% DV

Sweet Potato (Baked/Cooked)

6.7 µg2% DV

Blackberries provides 58 µg vs 6.7 µg in Sweet Potato (Baked/Cooked) (+52 µg, +775%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Blackberries

0.05 mg4% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Sweet Potato (Baked/Cooked) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Blackberries

0.06 mg5% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.06 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Blackberries

1.5 mg9% DV

Sweet Potato (Baked/Cooked)

1.7 mg10% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 1.5 mg in Blackberries (+0.15 mg, +10%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Blackberries

0.64 mg13% DV

Sweet Potato (Baked/Cooked)

0.98 mg20% DV

Sweet Potato (Baked/Cooked) provides 0.98 mg vs 0.64 mg in Blackberries (+0.34 mg, +53%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Blackberries

0.07 mg4% DV

Sweet Potato (Baked/Cooked)

0.32 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.32 mg vs 0.07 mg in Blackberries (+0.25 mg, +354%).

Vitamin B12Similar

Blackberries

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Blackberries and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Blackberries

2.3 mg

Sweet Potato (Baked/Cooked)

40.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 40.0 mg vs 2.3 mg in Blackberries (+37.6 mg, +1615%).

PotassiumSweet Potato (Baked/Cooked) higher

Blackberries

377 mg8% DV

Sweet Potato (Baked/Cooked)

527 mg11% DV

Sweet Potato (Baked/Cooked) provides 527 mg vs 377 mg in Blackberries (+150 mg, +40%).

CalciumBlackberries higher

Blackberries

67.6 mg5% DV

Sweet Potato (Baked/Cooked)

42.2 mg3% DV

Blackberries provides 67.6 mg vs 42.2 mg in Sweet Potato (Baked/Cooked) (+25.4 mg, +60%).

IronBlackberries higher

Blackberries

1.4 mg8% DV

Sweet Potato (Baked/Cooked)

0.77 mg4% DV

Blackberries provides 1.4 mg vs 0.77 mg in Sweet Potato (Baked/Cooked) (+0.68 mg, +89%).

MagnesiumBlackberries higher

Blackberries

46.6 mg11% DV

Sweet Potato (Baked/Cooked)

30.0 mg7% DV

Blackberries provides 46.6 mg vs 30.0 mg in Sweet Potato (Baked/Cooked) (+16.6 mg, +55%).

PhosphorusSweet Potato (Baked/Cooked) higher

Blackberries

51.3 mg4% DV

Sweet Potato (Baked/Cooked)

59.9 mg5% DV

Sweet Potato (Baked/Cooked) provides 59.9 mg vs 51.3 mg in Blackberries (+8.7 mg, +17%).

ZincBlackberries higher

Blackberries

1.2 mg11% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Blackberries provides 1.2 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.88 mg, +248%).

Lipids1 nutrients

Saturated FatSimilar

Blackberries

0.03 g

Sweet Potato (Baked/Cooked)

0.06 g

Both Blackberries and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.03 g).

Nutrient

BlackberriesNormalized to 300 kcal (698 g)

Sweet Potato (Baked/Cooked)Normalized to 300 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

300 kcal15% DV

Sweet Potato (Baked/Cooked)

300 kcal15% DV

Both Blackberries and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinBlackberries higher

Blackberries

9.7 g19% DV

Sweet Potato (Baked/Cooked)

6.7 g13% DV

Blackberries provides 9.7 g vs 6.7 g in Sweet Potato (Baked/Cooked) (+3.0 g, +45%).

CarbohydratesSimilar

Blackberries

67.1 g24% DV

Sweet Potato (Baked/Cooked)

69.0 g25% DV

Both Blackberries and Sweet Potato (Baked/Cooked) provide similar amounts of carbohydrates (67.1 g).

Dietary FiberBlackberries higher

Blackberries

37.0 g132% DV

Sweet Potato (Baked/Cooked)

11.0 g39% DV

Blackberries provides 37.0 g vs 11.0 g in Sweet Potato (Baked/Cooked) (+26.0 g, +237%).

Total FatBlackberries higher

Blackberries

3.4 g4% DV

Sweet Potato (Baked/Cooked)

0.50 g1% DV

Blackberries provides 3.4 g vs 0.50 g in Sweet Potato (Baked/Cooked) (+2.9 g, +585%).

Total SugarsBlackberries higher

Blackberries

34.1 g68% DV

Sweet Potato (Baked/Cooked)

21.6 g43% DV

Blackberries provides 34.1 g vs 21.6 g in Sweet Potato (Baked/Cooked) (+12.5 g, +58%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

147 mg163% DV

Sweet Potato (Baked/Cooked)

65.3 mg73% DV

Blackberries provides 147 mg vs 65.3 mg in Sweet Potato (Baked/Cooked) (+81.3 mg, +125%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Blackberries

77 µg9% DV

Sweet Potato (Baked/Cooked)

3,200 µg356% DV

Sweet Potato (Baked/Cooked) provides 3,200 µg vs 77 µg in Blackberries (+3,123 µg, +4068%).

Vitamin DSimilar

Blackberries

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Blackberries and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

8.2 mg54% DV

Sweet Potato (Baked/Cooked)

2.4 mg16% DV

Blackberries provides 8.2 mg vs 2.4 mg in Sweet Potato (Baked/Cooked) (+5.8 mg, +245%).

Vitamin KBlackberries higher

Blackberries

138 µg115% DV

Sweet Potato (Baked/Cooked)

7.7 µg6% DV

Blackberries provides 138 µg vs 7.7 µg in Sweet Potato (Baked/Cooked) (+131 µg, +1704%).

Folate (DFE)Blackberries higher

Blackberries

175 µg44% DV

Sweet Potato (Baked/Cooked)

20 µg5% DV

Blackberries provides 175 µg vs 20 µg in Sweet Potato (Baked/Cooked) (+155 µg, +773%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Blackberries

0.14 mg12% DV

Sweet Potato (Baked/Cooked)

0.36 mg30% DV

Sweet Potato (Baked/Cooked) provides 0.36 mg vs 0.14 mg in Blackberries (+0.22 mg, +155%).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Blackberries

0.18 mg14% DV

Sweet Potato (Baked/Cooked)

0.35 mg27% DV

Sweet Potato (Baked/Cooked) provides 0.35 mg vs 0.18 mg in Blackberries (+0.17 mg, +95%).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Blackberries

4.5 mg28% DV

Sweet Potato (Baked/Cooked)

5.0 mg31% DV

Sweet Potato (Baked/Cooked) provides 5.0 mg vs 4.5 mg in Blackberries (+0.44 mg, +10%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Blackberries

1.9 mg39% DV

Sweet Potato (Baked/Cooked)

2.9 mg59% DV

Sweet Potato (Baked/Cooked) provides 2.9 mg vs 1.9 mg in Blackberries (+1.0 mg, +53%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Blackberries

0.21 mg12% DV

Sweet Potato (Baked/Cooked)

0.95 mg56% DV

Sweet Potato (Baked/Cooked) provides 0.95 mg vs 0.21 mg in Blackberries (+0.74 mg, +355%).

Vitamin B12Similar

Blackberries

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Blackberries and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Blackberries

7.0 mg

Sweet Potato (Baked/Cooked)

120 mg5% DV

Sweet Potato (Baked/Cooked) provides 120 mg vs 7.0 mg in Blackberries (+113 mg, +1617%).

PotassiumSweet Potato (Baked/Cooked) higher

Blackberries

1,131 mg24% DV

Sweet Potato (Baked/Cooked)

1,582 mg34% DV

Sweet Potato (Baked/Cooked) provides 1,582 mg vs 1,131 mg in Blackberries (+451 mg, +40%).

CalciumBlackberries higher

Blackberries

202 mg16% DV

Sweet Potato (Baked/Cooked)

127 mg10% DV

Blackberries provides 202 mg vs 127 mg in Sweet Potato (Baked/Cooked) (+75.9 mg, +60%).

IronBlackberries higher

Blackberries

4.3 mg24% DV

Sweet Potato (Baked/Cooked)

2.3 mg13% DV

Blackberries provides 4.3 mg vs 2.3 mg in Sweet Potato (Baked/Cooked) (+2.0 mg, +88%).

MagnesiumBlackberries higher

Blackberries

140 mg33% DV

Sweet Potato (Baked/Cooked)

89.9 mg21% DV

Blackberries provides 140 mg vs 89.9 mg in Sweet Potato (Baked/Cooked) (+49.7 mg, +55%).

PhosphorusSweet Potato (Baked/Cooked) higher

Blackberries

154 mg12% DV

Sweet Potato (Baked/Cooked)

180 mg14% DV

Sweet Potato (Baked/Cooked) provides 180 mg vs 154 mg in Blackberries (+26.3 mg, +17%).

ZincBlackberries higher

Blackberries

3.7 mg34% DV

Sweet Potato (Baked/Cooked)

1.1 mg10% DV

Blackberries provides 3.7 mg vs 1.1 mg in Sweet Potato (Baked/Cooked) (+2.6 mg, +247%).

Lipids1 nutrients

Saturated FatSweet Potato (Baked/Cooked) higher

Blackberries

0.10 g

Sweet Potato (Baked/Cooked)

0.17 g1% DV

Sweet Potato (Baked/Cooked) provides slightly more saturated fat (0.17 g vs 0.10 g).

Blackberries vs Sweet Potato (Baked/Cooked)

Blackberries

Sweet Potato (Baked/Cooked)

Nutritional Takeaways

Comparison Summary