Discover which food has more nutrients per 100 calories - Oranges or Blackberries?
Lets compare vitamin content per 100 calories of Oranges vs Blackberries:
100 calories of Oranges have 4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B6 and 2.3 times more Vitamin C than Blackberries.
While 100 kcal of Raw Blackberries contain 2.5 times more Vitamin B3, 7.1 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Oranges and Blackberries provide similar amounts of Vitamin A, Vitamin B5 and Vitamin B9 per 100 calories.
100 calories of Oranges have insufficient amounts of Vitamin K
Both Raw Oranges as well as Raw Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Oranges vs Blackberries:
100 calories of Oranges have 1.3 times more Calcium than Blackberries.
While 100 kcal of Raw Blackberries contain 4 times more Copper, 6.8 times more Iron, 2.2 times more Magnesium, 28.2 times more Manganese, 1.7 times more Phosphorus and 8.3 times more Zinc than Raw Oranges.
Both Oranges and Blackberries contain similar levels of Potassium and Water per 100 calories.
100 calories of Oranges lack sufficient amounts of Zinc
Both Raw Oranges as well as Raw Blackberries lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Oranges have 1.8 times more Sugars than Blackberries.
While 100 kcal of Raw Blackberries contain 14.7 times more Omega 3, 11.3 times more Omega 6, 2.4 times more Fiber and 1.6 times more Protein than Raw Oranges.
Both Oranges and Blackberries offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Oranges provide inadequate amounts of Omega 3 and Omega 6