Blackberry vs. Almonds
Nutrition comparison of Blackberry and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and almonds:
- Both almonds and blackberry are high in dietary fiber.
- Almond has more thiamin, riboflavin, niacin and Vitamin B6.
- Almond is an excellent source of Vitamin E, calcium, iron, potassium and protein.
- Blackberry has 55% less carbohydrates than almond.
- Blackberry has signficantly less saturated fat than almond.
- Blackberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and blackberry has 93% less calories than almond - almond has 579 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is much heavier in carbs, much lighter in fat and similar to almonds for protein. Blackberry has a macronutrient ratio of 12:79:9 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Almonds | |
|---|---|---|
| Protein | 12% | 14% |
| Carbohydrates | 79% | 14% |
| Fat | 9% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 55% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both almonds and blackberry are high in dietary fiber. Almond has 136% more dietary fiber than blackberry - almond has 12.5g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Almonds and blackberry contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 14 times more protein than blackberry - almond has 21.2g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Blackberry has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
trans fat
Both almonds and blackberry are low in trans fat - almond has 0.02g of trans fat 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 almond - blackberry has 21mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Blackberry has more Vitamin A than almond - blackberry has 11ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 20 times more Vitamin E than blackberry - almond has 25.6mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Blackberry has more Vitamin K than almond - blackberry has 19.8ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and Vitamin B6. Both blackberry and almonds contain significant amounts of pantothenic acid and folate.
| Blackberry | Almonds | |
|---|---|---|
| Thiamin | 0.02 MG | 0.205 MG |
| Riboflavin | 0.026 MG | 1.138 MG |
| Niacin | 0.646 MG | 3.618 MG |
| Pantothenic acid | 0.276 MG | 0.471 MG |
| Vitamin B6 | 0.03 MG | 0.137 MG |
| Folate | 25 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 828% more calcium than blackberry - almond has 269mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Almond is an excellent source of iron and it has 498% more iron than blackberry - almond has 3.7mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Almond is an excellent source of potassium and it has 352% more potassium than blackberry - almond has 733mg 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, blackberry has more myricetin and quercetin than almond per 100 grams, however, almond contains more isorhamnetin than blackberry per 100 grams. Both blackberry and almonds contain significant amounts of kaempferol.
| Blackberry | Almonds | |
|---|---|---|
| kaempferol | 0.27 mg | 0.39 mg |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | 0.36 mg |
| isorhamnetin | ~ | 2.64 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 | Almonds | |
|---|---|---|
| beta-carotene | 128 UG | 1 UG |
| lutein + zeaxanthin | 118 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than almond per 100 grams.
| Blackberry | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.003 G |
| Total | 0.094 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than blackberry per 100 grams.
| Blackberry | Almonds | |
|---|---|---|
| linoleic acid | 0.186 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.186 G | 12.326 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 Almonds (Nuts, almonds) .
Blackberry g
()
|
Daily Values (%) |
Almonds 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 almonds or blackberry contain more calories in 100 grams?Almond is high in calories and blackberry has 90% less calories than almond - almond has 579 calories in 100g and blackberry has 43 calories.
Does almonds or blackberry have more carbohydrates?
By weight, blackberry has 60% fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does almonds or blackberry contain more calcium?
Almond is a rich source of calcium and it has 830% more calcium than blackberry - almond has 269mg of calcium in 100 grams and blackberry has 29mg of calcium.
Does almonds or blackberry contain more iron?
Almond is an abundant source of iron and it has 500% more iron than blackberry - almond has 3.7mg of iron in 100 grams and blackberry has 0.62mg of iron.
Does almonds or blackberry contain more potassium?
Almond is a rich source of potassium and it has 350% more potassium than blackberry - almond has 733mg of potassium in 100 grams and blackberry has 162mg of potassium.