Apricot vs. Blackberry
Nutrition comparison of Apricot and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and blackberry:
- Apricot has signficantly more Vitamin A than blackberry.
- Apricot is a great source of potassium.
- Blackberry has more folate.
- Blackberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Apricot (Apricots, raw) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apricot and blackberry contain similar amounts of calories - apricot has 48 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, apricot is heavier in carbs and similar to blackberry for protein and fat. Apricot has a macronutrient ratio of 11:83:7 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Blackberry | |
|---|---|---|
| Protein | 11% | 12% |
| Carbohydrates | 83% | 79% |
| Fat | 7% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Apricot and blackberry contain similar amounts of carbs - apricot has 11.1g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in apricot are made of 82% sugar and 18% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has 165% more dietary fiber than apricot - apricot has 2g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Blackberry has 47% less sugar than apricot - apricot has 9.2g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Apricot and blackberry contain similar amounts of protein - apricot has 1.4g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both apricot and blackberry are low in saturated fat - apricot has 0.03g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has 110% more Vitamin C than apricot - apricot has 10mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Apricot has signficantly more Vitamin A than blackberry - apricot has 96ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Apricot and blackberry contain similar amounts of Vitamin E - apricot has 0.89mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Apricot and blackberry contain similar amounts of Vitamin K - apricot has 3.3ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Blackberry has more folate. Both apricot and blackberry contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Apricot | Blackberry | |
|---|---|---|
| Thiamin | 0.03 MG | 0.02 MG |
| Riboflavin | 0.04 MG | 0.026 MG |
| Niacin | 0.6 MG | 0.646 MG |
| Pantothenic acid | 0.24 MG | 0.276 MG |
| Vitamin B6 | 0.054 MG | 0.03 MG |
| Folate | 9 UG | 25 UG |
Minerals
calcium
Blackberry has 123% more calcium than apricot - apricot has 13mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Apricot and blackberry contain similar amounts of iron - apricot has 0.39mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Apricot is a great source of potassium and it has 60% more potassium than blackberry - apricot has 259mg of potassium per 100 grams and blackberry has 162mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, apricot has more kaempferol than blackberry per 100 grams, however, blackberry contains more quercetin and myricetin than apricot per 100 grams.
| Apricot | Blackberry | |
|---|---|---|
| kaempferol | 0.63 mg | 0.27 mg |
| Quercetin | 1.63 mg | 3.58 mg |
| myricetin | ~ | 0.67 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both apricot and blackberry contain significant amounts of lutein + zeaxanthin.
| Apricot | Blackberry | |
|---|---|---|
| beta-carotene | 1094 UG | 128 UG |
| alpha-carotene | 19 UG | ~ |
| lutein + zeaxanthin | 89 UG | 118 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than apricot per 100 grams.
| Apricot | Blackberry | |
|---|---|---|
| linoleic acid | 0.077 G | 0.186 G |
| Total | 0.077 G | 0.186 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Apricot (Apricots, raw) and Blackberry (Blackberries, raw) .
Apricot g
()
|
Daily Values (%) |
Blackberry g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does apricot or blackberry contain more calories in 100 grams?Apricot and blackberry contain similar amounts of calories - apricot has 48 calories in 100g and blackberry has 43 calories.
Does apricot or blackberry have more carbohydrates?
By weight, apricot and blackberry contain similar amounts of carbs - apricot has 11.1g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in apricot are made of 80% sugar and 20% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.