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Apple, raw
Apple, raw3
VS
Blackberries, canned Leader
Blackberries, canned5

Blackberries, canned leads 5–3 · 8 categories decided

Both foods compared at 100 kcal.

The verdict

Blackberries, canned comes out ahead, winning 5 of 8 nutrient match-ups.

Pick Apple, raw for more fiber, less sugar and more potassium.

Pick Blackberries, canned for more protein, less sodium, more calcium, more iron and more magnesium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    0.49 g
    1.42 gWIN
  • Carbohydrate
    23.86 g
    25.11 g
  • Fibermore is better
    WIN4.21 g
    3.7 g
  • Total sugarsless is better
    WIN17.61 g
    21.41 g
  • Total fat
    0.26 g
    0.15 g
  • Saturated fatless is better
    —
    0.01 g
  • Sodiumless is better
    3.51 mg
    3.26 mgWIN
  • Potassiummore is better
    WIN175.44 mg
    107.61 mg
  • Calciummore is better
    10.53 mg
    22.83 mgWIN
  • Ironmore is better
    0.23 mg
    0.71 mgWIN
  • Magnesiummore is better
    8.77 mg
    18.48 mgWIN
  • Vitamin Cmore is better
    —
    3.04 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Apple, raw vs Blackberries, canned · Foodatron