Blackberry vs. Asparagus
Nutrition comparison of Blackberry and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and asparagus:
- Both asparagus and blackberry are high in dietary fiber.
- Asparagus has 53% less calories than blackberry.
- Asparagus has more thiamin, riboflavin, Vitamin B6 and folate.
- Asparagus is a great source of iron.
- Blackberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 53% less calories than blackberry - asparagus has 20 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is much lighter in protein, heavier in carbs and heavier in fat compared to asparagus per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Asparagus | |
|---|---|---|
| Protein | 12% | 34% |
| Carbohydrates | 79% | 61% |
| Fat | 9% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and blackberry contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Both asparagus and blackberry are high in dietary fiber. Blackberry has 152% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Asparagus and blackberry contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Asparagus and blackberry contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both asparagus and blackberry are low in saturated fat - asparagus has 0.04g 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 275% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Asparagus has 245% more Vitamin A than blackberry - asparagus has 38ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Asparagus and blackberry contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Asparagus has 110% more Vitamin K than blackberry - asparagus has 41.6ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin, Vitamin B6 and folate. Both blackberry and asparagus contain significant amounts of niacin and pantothenic acid.
| Blackberry | Asparagus | |
|---|---|---|
| Thiamin | 0.02 MG | 0.143 MG |
| Riboflavin | 0.026 MG | 0.141 MG |
| Niacin | 0.646 MG | 0.978 MG |
| Pantothenic acid | 0.276 MG | 0.274 MG |
| Vitamin B6 | 0.03 MG | 0.091 MG |
| Folate | 25 UG | 52 UG |
Minerals
calcium
Asparagus and blackberry contain similar amounts of calcium - asparagus has 24mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Asparagus is a great source of iron and it has 245% more iron than blackberry - asparagus has 2.1mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Asparagus and blackberry contain similar amounts of potassium - asparagus has 202mg 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, asparagus has more kaempferol, quercetin and isorhamnetin than blackberry per 100 grams, however, blackberry contains more myricetin than asparagus per 100 grams.
| Blackberry | Asparagus | |
|---|---|---|
| kaempferol | 0.27 mg | 1.39 mg |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | 13.98 mg |
| isorhamnetin | ~ | 5.7 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,
| Blackberry | Asparagus | |
|---|---|---|
| beta-carotene | 128 UG | 449 UG |
| lutein + zeaxanthin | 118 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Blackberry | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.01 G |
| Total | 0.094 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than asparagus per 100 grams.
| Blackberry | Asparagus | |
|---|---|---|
| linoleic acid | 0.186 G | 0.04 G |
| Total | 0.186 G | 0.04 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: Blackberry (Blackberries, raw) and Asparagus (Asparagus, raw) .
Blackberry g
()
|
Daily Values (%) |
Asparagus 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 asparagus or blackberry contain more calories in 100 grams?Asparagus has 50% less calories than blackberry - asparagus has 20 calories in 100g and blackberry has 43 calories.
Is asparagus or blackberry better for protein?
Asparagus and blackberry contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and blackberry has 1.4g of protein.
Does asparagus or blackberry have more carbohydrates?
By weight, asparagus and blackberry contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.