Side-by-Side Comparison

Blackberries vs Whole Milk (3.25% Fat)

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 fresh glass of pure white milk on neutral studio surface

dairy

Whole Milk (3.25% Fat)

61Calories

3.1Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-30%

Blackberries

Blackberries has fewer calories (energy) (43 kcal vs 61 kcal, 18 kcal less).

Higher Protein

+127%

Whole Milk (3.25% Fat)

Whole Milk (3.25% Fat) provides 3.2 g vs 1.4 g in Blackberries (+1.8 g, +127%).

Higher Dietary Fiber

Blackberries

Blackberries provides 5.3 g vs 0 g in Whole Milk (3.25% Fat) (+5.3 g).

Higher Vitamin C

Blackberries

Blackberries provides 21.0 mg vs 0 mg in Whole Milk (3.25% Fat) (+21.0 mg).

Comparing per 100 g standard edible portion.

Nutrient

Blackberries100 g edible portion

Whole Milk (3.25% Fat)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Whole Milk (3.25% Fat) higher

Blackberries

43 kcal2% DV

Whole Milk (3.25% Fat)

61 kcal3% DV

Whole Milk (3.25% Fat) provides 61 kcal vs 43 kcal in Blackberries (+18 kcal, +42%).

ProteinWhole Milk (3.25% Fat) higher

Blackberries

1.4 g3% DV

Whole Milk (3.25% Fat)

3.2 g6% DV

Whole Milk (3.25% Fat) provides 3.2 g vs 1.4 g in Blackberries (+1.8 g, +127%).

CarbohydratesBlackberries higher

Blackberries

9.6 g3% DV

Whole Milk (3.25% Fat)

4.8 g2% DV

Blackberries provides 9.6 g vs 4.8 g in Whole Milk (3.25% Fat) (+4.8 g, +100%).

Dietary FiberBlackberries higher

Blackberries

5.3 g19% DV

Whole Milk (3.25% Fat)

0 g

Blackberries has higher dietary fiber (5.3 g vs 0 g).

Total FatWhole Milk (3.25% Fat) higher

Blackberries

0.49 g1% DV

Whole Milk (3.25% Fat)

3.3 g4% DV

Whole Milk (3.25% Fat) provides 3.3 g vs 0.49 g in Blackberries (+2.8 g, +563%).

Total SugarsWhole Milk (3.25% Fat) higher

Blackberries

4.9 g10% DV

Whole Milk (3.25% Fat)

5.1 g10% DV

Whole Milk (3.25% Fat) provides 5.1 g vs 4.9 g in Blackberries (+0.17 g, +3%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

21.0 mg23% DV

Whole Milk (3.25% Fat)

0 mg

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

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Blackberries

11 µg1% DV

Whole Milk (3.25% Fat)

46 µg5% DV

Whole Milk (3.25% Fat) provides 46 µg vs 11 µg in Blackberries (+35 µg, +318%).

Vitamin DWhole Milk (3.25% Fat) higher

Blackberries

0 µg

Whole Milk (3.25% Fat)

1.3 µg7% DV

Whole Milk (3.25% Fat) has higher vitamin d (1.3 µg vs 0 µg).

Vitamin EBlackberries higher

Blackberries

1.2 mg8% DV

Whole Milk (3.25% Fat)

0.07 mg

Blackberries provides 1.2 mg vs 0.07 mg in Whole Milk (3.25% Fat) (+1.1 mg, +1571%).

Vitamin KBlackberries higher

Blackberries

20 µg17% DV

Whole Milk (3.25% Fat)

0.3 µg

Blackberries provides 20 µg vs 0.3 µg in Whole Milk (3.25% Fat) (+20 µg, +6500%).

Folate (DFE)Blackberries higher

Blackberries

25 µg6% DV

Whole Milk (3.25% Fat)

5.0 µg1% DV

Blackberries provides 25 µg vs 5.0 µg in Whole Milk (3.25% Fat) (+20 µg, +400%).

Thiamin (Vitamin B1)Similar

Blackberries

0.02 mg2% DV

Whole Milk (3.25% Fat)

0.05 mg4% DV

Both Blackberries and Whole Milk (3.25% Fat) provide similar amounts of thiamin (vitamin b1) (0.02 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Blackberries

0.03 mg2% DV

Whole Milk (3.25% Fat)

0.17 mg13% DV

Whole Milk (3.25% Fat) provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.03 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

0.65 mg4% DV

Whole Milk (3.25% Fat)

0.09 mg1% DV

Blackberries provides 0.65 mg vs 0.09 mg in Whole Milk (3.25% Fat) (+0.56 mg, +626%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Blackberries

0.28 mg6% DV

Whole Milk (3.25% Fat)

0.37 mg7% DV

Whole Milk (3.25% Fat) provides 0.37 mg vs 0.28 mg in Blackberries (+0.10 mg, +35%).

Vitamin B6Similar

Blackberries

0.03 mg2% DV

Whole Milk (3.25% Fat)

0.04 mg2% DV

Both Blackberries and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.03 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Blackberries

0 µg

Whole Milk (3.25% Fat)

0.5 µg19% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (0.5 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Blackberries

1.0 mg

Whole Milk (3.25% Fat)

43.0 mg2% DV

Whole Milk (3.25% Fat) provides 43.0 mg vs 1.0 mg in Blackberries (+42.0 mg, +4200%).

PotassiumBlackberries higher

Blackberries

162 mg3% DV

Whole Milk (3.25% Fat)

132 mg3% DV

Blackberries provides 162 mg vs 132 mg in Whole Milk (3.25% Fat) (+30.0 mg, +23%).

CalciumWhole Milk (3.25% Fat) higher

Blackberries

29.0 mg2% DV

Whole Milk (3.25% Fat)

113 mg9% DV

Whole Milk (3.25% Fat) provides 113 mg vs 29.0 mg in Blackberries (+84.0 mg, +290%).

IronBlackberries higher

Blackberries

0.62 mg3% DV

Whole Milk (3.25% Fat)

0.03 mg

Blackberries provides 0.62 mg vs 0.03 mg in Whole Milk (3.25% Fat) (+0.59 mg, +1967%).

MagnesiumBlackberries higher

Blackberries

20.0 mg5% DV

Whole Milk (3.25% Fat)

10.0 mg2% DV

Blackberries provides 20.0 mg vs 10.0 mg in Whole Milk (3.25% Fat) (+10.0 mg, +100%).

PhosphorusWhole Milk (3.25% Fat) higher

Blackberries

22.0 mg2% DV

Whole Milk (3.25% Fat)

84.0 mg7% DV

Whole Milk (3.25% Fat) provides 84.0 mg vs 22.0 mg in Blackberries (+62.0 mg, +282%).

ZincBlackberries higher

Blackberries

0.53 mg5% DV

Whole Milk (3.25% Fat)

0.37 mg3% DV

Blackberries provides 0.53 mg vs 0.37 mg in Whole Milk (3.25% Fat) (+0.16 mg, +43%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Blackberries

0.01 g

Whole Milk (3.25% Fat)

1.9 g9% DV

Whole Milk (3.25% Fat) provides 1.9 g vs 0.01 g in Blackberries (+1.8 g, +13186%).

Nutrient

Blackberries144 g (1 cup fresh (144 g))

Whole Milk (3.25% Fat)244 g (1 cup (244 g))

Macronutrients6 nutrients

Calories (Energy)Whole Milk (3.25% Fat) higher

Blackberries

62 kcal3% DV

Whole Milk (3.25% Fat)

149 kcal7% DV

Whole Milk (3.25% Fat) provides 149 kcal vs 62 kcal in Blackberries (+87 kcal, +140%).

ProteinWhole Milk (3.25% Fat) higher

Blackberries

2.0 g4% DV

Whole Milk (3.25% Fat)

7.7 g15% DV

Whole Milk (3.25% Fat) provides 7.7 g vs 2.0 g in Blackberries (+5.7 g, +284%).

CarbohydratesBlackberries higher

Blackberries

13.8 g5% DV

Whole Milk (3.25% Fat)

11.7 g4% DV

Blackberries provides 13.8 g vs 11.7 g in Whole Milk (3.25% Fat) (+2.1 g, +18%).

Dietary FiberBlackberries higher

Blackberries

7.6 g27% DV

Whole Milk (3.25% Fat)

0 g

Blackberries has higher dietary fiber (7.6 g vs 0 g).

Total FatWhole Milk (3.25% Fat) higher

Blackberries

0.71 g1% DV

Whole Milk (3.25% Fat)

7.9 g10% DV

Whole Milk (3.25% Fat) provides 7.9 g vs 0.71 g in Blackberries (+7.2 g, +1024%).

Total SugarsWhole Milk (3.25% Fat) higher

Blackberries

7.0 g14% DV

Whole Milk (3.25% Fat)

12.3 g25% DV

Whole Milk (3.25% Fat) provides 12.3 g vs 7.0 g in Blackberries (+5.3 g, +75%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

30.2 mg34% DV

Whole Milk (3.25% Fat)

0 mg

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

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Blackberries

16 µg2% DV

Whole Milk (3.25% Fat)

112 µg12% DV

Whole Milk (3.25% Fat) provides 112 µg vs 16 µg in Blackberries (+96 µg, +609%).

Vitamin DWhole Milk (3.25% Fat) higher

Blackberries

0 µg

Whole Milk (3.25% Fat)

3.2 µg16% DV

Whole Milk (3.25% Fat) has higher vitamin d (3.2 µg vs 0 µg).

Vitamin EBlackberries higher

Blackberries

1.7 mg11% DV

Whole Milk (3.25% Fat)

0.17 mg1% DV

Blackberries provides 1.7 mg vs 0.17 mg in Whole Milk (3.25% Fat) (+1.5 mg, +886%).

Vitamin KBlackberries higher

Blackberries

29 µg24% DV

Whole Milk (3.25% Fat)

0.7 µg1% DV

Blackberries provides 29 µg vs 0.7 µg in Whole Milk (3.25% Fat) (+28 µg, +3795%).

Folate (DFE)Blackberries higher

Blackberries

36 µg9% DV

Whole Milk (3.25% Fat)

12 µg3% DV

Blackberries provides 36 µg vs 12 µg in Whole Milk (3.25% Fat) (+24 µg, +195%).

Thiamin (Vitamin B1)Whole Milk (3.25% Fat) higher

Blackberries

0.03 mg2% DV

Whole Milk (3.25% Fat)

0.11 mg9% DV

Whole Milk (3.25% Fat) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Blackberries

0.04 mg3% DV

Whole Milk (3.25% Fat)

0.41 mg32% DV

Whole Milk (3.25% Fat) provides 0.41 mg vs 0.04 mg in Blackberries (+0.37 mg, +1001%).

Niacin (Vitamin B3)Blackberries higher

Blackberries

0.93 mg6% DV

Whole Milk (3.25% Fat)

0.22 mg1% DV

Blackberries provides 0.93 mg vs 0.22 mg in Whole Milk (3.25% Fat) (+0.71 mg, +328%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Blackberries

0.40 mg8% DV

Whole Milk (3.25% Fat)

0.91 mg18% DV

Whole Milk (3.25% Fat) provides 0.91 mg vs 0.40 mg in Blackberries (+0.51 mg, +129%).

Vitamin B6Similar

Blackberries

0.04 mg3% DV

Whole Milk (3.25% Fat)

0.09 mg5% DV

Both Blackberries and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Blackberries

0 µg

Whole Milk (3.25% Fat)

1.1 µg46% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (1.1 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Blackberries

1.4 mg

Whole Milk (3.25% Fat)

105 mg5% DV

Whole Milk (3.25% Fat) provides 105 mg vs 1.4 mg in Blackberries (+103 mg, +7186%).

PotassiumWhole Milk (3.25% Fat) higher

Blackberries

233 mg5% DV

Whole Milk (3.25% Fat)

322 mg7% DV

Whole Milk (3.25% Fat) provides 322 mg vs 233 mg in Blackberries (+88.8 mg, +38%).

CalciumWhole Milk (3.25% Fat) higher

Blackberries

41.8 mg3% DV

Whole Milk (3.25% Fat)

276 mg21% DV

Whole Milk (3.25% Fat) provides 276 mg vs 41.8 mg in Blackberries (+234 mg, +560%).

IronBlackberries higher

Blackberries

0.89 mg5% DV

Whole Milk (3.25% Fat)

0.07 mg

Blackberries provides 0.89 mg vs 0.07 mg in Whole Milk (3.25% Fat) (+0.82 mg, +1120%).

MagnesiumBlackberries higher

Blackberries

28.8 mg7% DV

Whole Milk (3.25% Fat)

24.4 mg6% DV

Blackberries provides 28.8 mg vs 24.4 mg in Whole Milk (3.25% Fat) (+4.4 mg, +18%).

PhosphorusWhole Milk (3.25% Fat) higher

Blackberries

31.7 mg3% DV

Whole Milk (3.25% Fat)

205 mg16% DV

Whole Milk (3.25% Fat) provides 205 mg vs 31.7 mg in Blackberries (+173 mg, +547%).

ZincWhole Milk (3.25% Fat) higher

Blackberries

0.76 mg7% DV

Whole Milk (3.25% Fat)

0.90 mg8% DV

Whole Milk (3.25% Fat) provides 0.90 mg vs 0.76 mg in Blackberries (+0.14 mg, +18%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Blackberries

0.02 g

Whole Milk (3.25% Fat)

4.5 g23% DV

Whole Milk (3.25% Fat) provides 4.5 g vs 0.02 g in Blackberries (+4.5 g, +22412%).

Nutrient

BlackberriesAmount per 100 kcal (233 g)

Whole Milk (3.25% Fat)Amount per 100 kcal (164 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

100 kcal5% DV

Whole Milk (3.25% Fat)

100 kcal5% DV

Both Blackberries and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (100 kcal).

ProteinWhole Milk (3.25% Fat) higher

Blackberries

3.2 g6% DV

Whole Milk (3.25% Fat)

5.2 g10% DV

Whole Milk (3.25% Fat) provides 5.2 g vs 3.2 g in Blackberries (+1.9 g, +60%).

CarbohydratesBlackberries higher

Blackberries

22.4 g8% DV

Whole Milk (3.25% Fat)

7.9 g3% DV

Blackberries provides 22.4 g vs 7.9 g in Whole Milk (3.25% Fat) (+14.5 g, +184%).

Dietary FiberBlackberries higher

Blackberries

12.3 g44% DV

Whole Milk (3.25% Fat)

0 g

Blackberries has higher dietary fiber (12.3 g vs 0 g).

Total FatWhole Milk (3.25% Fat) higher

Blackberries

1.1 g1% DV

Whole Milk (3.25% Fat)

5.3 g7% DV

Whole Milk (3.25% Fat) provides 5.3 g vs 1.1 g in Blackberries (+4.2 g, +367%).

Total SugarsBlackberries higher

Blackberries

11.4 g23% DV

Whole Milk (3.25% Fat)

8.3 g17% DV

Blackberries provides 11.4 g vs 8.3 g in Whole Milk (3.25% Fat) (+3.1 g, +37%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

48.9 mg54% DV

Whole Milk (3.25% Fat)

0 mg

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

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Blackberries

26 µg3% DV

Whole Milk (3.25% Fat)

75 µg8% DV

Whole Milk (3.25% Fat) provides 75 µg vs 26 µg in Blackberries (+50 µg, +194%).

Vitamin DWhole Milk (3.25% Fat) higher

Blackberries

0 µg

Whole Milk (3.25% Fat)

2.1 µg11% DV

Whole Milk (3.25% Fat) has higher vitamin d (2.1 µg vs 0 µg).

Vitamin EBlackberries higher

Blackberries

2.7 mg18% DV

Whole Milk (3.25% Fat)

0.11 mg1% DV

Blackberries provides 2.7 mg vs 0.11 mg in Whole Milk (3.25% Fat) (+2.6 mg, +2275%).

Vitamin KBlackberries higher

Blackberries

46 µg38% DV

Whole Milk (3.25% Fat)

0.5 µg

Blackberries provides 46 µg vs 0.5 µg in Whole Milk (3.25% Fat) (+46 µg, +9277%).

Folate (DFE)Blackberries higher

Blackberries

58 µg15% DV

Whole Milk (3.25% Fat)

8.2 µg2% DV

Blackberries provides 58 µg vs 8.2 µg in Whole Milk (3.25% Fat) (+50 µg, +610%).

Thiamin (Vitamin B1)Similar

Blackberries

0.05 mg4% DV

Whole Milk (3.25% Fat)

0.08 mg6% DV

Both Blackberries and Whole Milk (3.25% Fat) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Blackberries

0.06 mg5% DV

Whole Milk (3.25% Fat)

0.28 mg21% DV

Whole Milk (3.25% Fat) provides 0.28 mg vs 0.06 mg in Blackberries (+0.22 mg, +358%).

Niacin (Vitamin B3)Blackberries higher

Blackberries

1.5 mg9% DV

Whole Milk (3.25% Fat)

0.15 mg1% DV

Blackberries provides 1.5 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+1.4 mg, +931%).

Pantothenic Acid (B5)Similar

Blackberries

0.64 mg13% DV

Whole Milk (3.25% Fat)

0.61 mg12% DV

Both Blackberries and Whole Milk (3.25% Fat) provide similar amounts of pantothenic acid (b5) (0.64 mg).

Vitamin B6Similar

Blackberries

0.07 mg4% DV

Whole Milk (3.25% Fat)

0.06 mg3% DV

Both Blackberries and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Blackberries

0 µg

Whole Milk (3.25% Fat)

0.7 µg31% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (0.7 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Blackberries

2.3 mg

Whole Milk (3.25% Fat)

70.5 mg3% DV

Whole Milk (3.25% Fat) provides 70.5 mg vs 2.3 mg in Blackberries (+68.2 mg, +2927%).

PotassiumBlackberries higher

Blackberries

377 mg8% DV

Whole Milk (3.25% Fat)

216 mg5% DV

Blackberries provides 377 mg vs 216 mg in Whole Milk (3.25% Fat) (+161 mg, +74%).

CalciumWhole Milk (3.25% Fat) higher

Blackberries

67.6 mg5% DV

Whole Milk (3.25% Fat)

185 mg14% DV

Whole Milk (3.25% Fat) provides 185 mg vs 67.6 mg in Blackberries (+118 mg, +174%).

IronBlackberries higher

Blackberries

1.4 mg8% DV

Whole Milk (3.25% Fat)

0.05 mg

Blackberries provides 1.4 mg vs 0.05 mg in Whole Milk (3.25% Fat) (+1.4 mg, +2836%).

MagnesiumBlackberries higher

Blackberries

46.6 mg11% DV

Whole Milk (3.25% Fat)

16.4 mg4% DV

Blackberries provides 46.6 mg vs 16.4 mg in Whole Milk (3.25% Fat) (+30.2 mg, +184%).

PhosphorusWhole Milk (3.25% Fat) higher

Blackberries

51.3 mg4% DV

Whole Milk (3.25% Fat)

138 mg11% DV

Whole Milk (3.25% Fat) provides 138 mg vs 51.3 mg in Blackberries (+86.5 mg, +169%).

ZincBlackberries higher

Blackberries

1.2 mg11% DV

Whole Milk (3.25% Fat)

0.61 mg6% DV

Blackberries provides 1.2 mg vs 0.61 mg in Whole Milk (3.25% Fat) (+0.63 mg, +104%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Blackberries

0.03 g

Whole Milk (3.25% Fat)

3.1 g15% DV

Whole Milk (3.25% Fat) provides 3.1 g vs 0.03 g in Blackberries (+3.0 g, +9251%).

Nutrient

BlackberriesNormalized to 300 kcal (698 g)

Whole Milk (3.25% Fat)Normalized to 300 kcal (492 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

300 kcal15% DV

Whole Milk (3.25% Fat)

300 kcal15% DV

Both Blackberries and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (300 kcal).

ProteinWhole Milk (3.25% Fat) higher

Blackberries

9.7 g19% DV

Whole Milk (3.25% Fat)

15.5 g31% DV

Whole Milk (3.25% Fat) provides 15.5 g vs 9.7 g in Blackberries (+5.8 g, +60%).

CarbohydratesBlackberries higher

Blackberries

67.1 g24% DV

Whole Milk (3.25% Fat)

23.6 g9% DV

Blackberries provides 67.1 g vs 23.6 g in Whole Milk (3.25% Fat) (+43.5 g, +184%).

Dietary FiberBlackberries higher

Blackberries

37.0 g132% DV

Whole Milk (3.25% Fat)

0 g

Blackberries has higher dietary fiber (37.0 g vs 0 g).

Total FatWhole Milk (3.25% Fat) higher

Blackberries

3.4 g4% DV

Whole Milk (3.25% Fat)

16.0 g21% DV

Whole Milk (3.25% Fat) provides 16.0 g vs 3.4 g in Blackberries (+12.6 g, +368%).

Total SugarsBlackberries higher

Blackberries

34.1 g68% DV

Whole Milk (3.25% Fat)

24.8 g50% DV

Blackberries provides 34.1 g vs 24.8 g in Whole Milk (3.25% Fat) (+9.2 g, +37%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

147 mg163% DV

Whole Milk (3.25% Fat)

0 mg

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

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Blackberries

77 µg9% DV

Whole Milk (3.25% Fat)

226 µg25% DV

Whole Milk (3.25% Fat) provides 226 µg vs 77 µg in Blackberries (+150 µg, +195%).

Vitamin DWhole Milk (3.25% Fat) higher

Blackberries

0 µg

Whole Milk (3.25% Fat)

6.4 µg32% DV

Whole Milk (3.25% Fat) has higher vitamin d (6.4 µg vs 0 µg).

Vitamin EBlackberries higher

Blackberries

8.2 mg54% DV

Whole Milk (3.25% Fat)

0.34 mg2% DV

Blackberries provides 8.2 mg vs 0.34 mg in Whole Milk (3.25% Fat) (+7.8 mg, +2271%).

Vitamin KBlackberries higher

Blackberries

138 µg115% DV

Whole Milk (3.25% Fat)

1.5 µg1% DV

Blackberries provides 138 µg vs 1.5 µg in Whole Milk (3.25% Fat) (+137 µg, +9263%).

Folate (DFE)Blackberries higher

Blackberries

175 µg44% DV

Whole Milk (3.25% Fat)

25 µg6% DV

Blackberries provides 175 µg vs 25 µg in Whole Milk (3.25% Fat) (+150 µg, +609%).

Thiamin (Vitamin B1)Whole Milk (3.25% Fat) higher

Blackberries

0.14 mg12% DV

Whole Milk (3.25% Fat)

0.23 mg19% DV

Whole Milk (3.25% Fat) provides 0.23 mg vs 0.14 mg in Blackberries (+0.09 mg, +62%).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Blackberries

0.18 mg14% DV

Whole Milk (3.25% Fat)

0.83 mg64% DV

Whole Milk (3.25% Fat) provides 0.83 mg vs 0.18 mg in Blackberries (+0.65 mg, +358%).

Niacin (Vitamin B3)Blackberries higher

Blackberries

4.5 mg28% DV

Whole Milk (3.25% Fat)

0.44 mg3% DV

Blackberries provides 4.5 mg vs 0.44 mg in Whole Milk (3.25% Fat) (+4.1 mg, +930%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

1.9 mg39% DV

Whole Milk (3.25% Fat)

1.8 mg37% DV

Blackberries provides 1.9 mg vs 1.8 mg in Whole Milk (3.25% Fat) (+0.09 mg, +5%).

Vitamin B6Similar

Blackberries

0.21 mg12% DV

Whole Milk (3.25% Fat)

0.18 mg10% DV

Both Blackberries and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.21 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Blackberries

0 µg

Whole Milk (3.25% Fat)

2.2 µg92% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (2.2 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Blackberries

7.0 mg

Whole Milk (3.25% Fat)

212 mg9% DV

Whole Milk (3.25% Fat) provides 212 mg vs 7.0 mg in Blackberries (+205 mg, +2931%).

PotassiumBlackberries higher

Blackberries

1,131 mg24% DV

Whole Milk (3.25% Fat)

649 mg14% DV

Blackberries provides 1,131 mg vs 649 mg in Whole Milk (3.25% Fat) (+481 mg, +74%).

CalciumWhole Milk (3.25% Fat) higher

Blackberries

202 mg16% DV

Whole Milk (3.25% Fat)

556 mg43% DV

Whole Milk (3.25% Fat) provides 556 mg vs 202 mg in Blackberries (+354 mg, +175%).

IronBlackberries higher

Blackberries

4.3 mg24% DV

Whole Milk (3.25% Fat)

0.15 mg1% DV

Blackberries provides 4.3 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+4.2 mg, +2832%).

MagnesiumBlackberries higher

Blackberries

140 mg33% DV

Whole Milk (3.25% Fat)

49.2 mg12% DV

Blackberries provides 140 mg vs 49.2 mg in Whole Milk (3.25% Fat) (+90.4 mg, +184%).

PhosphorusWhole Milk (3.25% Fat) higher

Blackberries

154 mg12% DV

Whole Milk (3.25% Fat)

413 mg33% DV

Whole Milk (3.25% Fat) provides 413 mg vs 154 mg in Blackberries (+260 mg, +169%).

ZincBlackberries higher

Blackberries

3.7 mg34% DV

Whole Milk (3.25% Fat)

1.8 mg17% DV

Blackberries provides 3.7 mg vs 1.8 mg in Whole Milk (3.25% Fat) (+1.9 mg, +103%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Blackberries

0.10 g

Whole Milk (3.25% Fat)

9.2 g46% DV

Whole Milk (3.25% Fat) provides 9.2 g vs 0.10 g in Blackberries (+9.1 g, +9265%).

Blackberries vs Whole Milk (3.25% Fat)

Blackberries

Whole Milk (3.25% Fat)

Nutritional Takeaways

Comparison Summary