Beef vs. Blackberry
Nutrition comparison of Cooked Beef and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and blackberry:
- Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- Blackberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and blackberry has 84% less calories than beef - beef has 277 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to blackberry per calorie. Beef has a macronutrient ratio of 38:0:62 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Blackberry | |
|---|---|---|
| Protein | 38% | 12% |
| Carbohydrates | ~ | 79% |
| Fat | 62% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than blackberry - blackberry has 9.6g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has more dietary fiber than beef - blackberry has 5.3g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than blackberry - blackberry has 4.9g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 17 times more protein than blackberry - beef has 25.4g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and blackberry has 100% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
trans fat
Blackberry has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and blackberry does not contain significant amounts.
cholesterol
Blackberry has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and blackberry does not contain significant amounts.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has more Vitamin C than beef - blackberry has 21mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and blackberry contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin D
Beef and blackberry contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and blackberry does not contain significant amounts.
Vitamin E
Beef and blackberry contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Beef and blackberry contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and blackberry contain significant amounts of folate.
| Beef | Blackberry | |
|---|---|---|
| Thiamin | 0.051 MG | 0.02 MG |
| Riboflavin | 0.176 MG | 0.026 MG |
| Niacin | 4.537 MG | 0.646 MG |
| Pantothenic acid | 0.658 MG | 0.276 MG |
| Vitamin B6 | 0.336 MG | 0.03 MG |
| Folate | 11 UG | 25 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef and blackberry contain similar amounts of calcium - beef has 35mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Beef is a great source of iron and it has 263% more iron than blackberry - beef has 2.3mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Beef is a great source of potassium and it has 70% more potassium than blackberry - beef has 275mg of potassium per 100 grams and blackberry has 162mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and blackberry contain significant amounts of alpha linoleic acid (ALA).
| Beef | Blackberry | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.094 G |
| Total | 0.056 G | 0.094 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than blackberry per 100 grams.
| Beef | Blackberry | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.186 G |
| Total | 0.402 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Blackberry (Blackberries, raw) .
Cooked Beef 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 beef or blackberry contain more calories in 100 grams?Beef is high in calories and blackberry has 80% less calories than beef - beef has 277 calories in 100g and blackberry has 43 calories.
Is beef or blackberry better for protein?
Beef is a fantastic source of protein and it has 17 times more protein than blackberry - beef has 25.4g of protein per 100 grams and blackberry has 1.4g of protein.
Does blackberry or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than blackberry - blackberry has 9.6g of carbs for 100g and beef has no carbs..