Apple vs. Blackberry
Nutrition comparison of Apple and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and blackberry:
- Both apple and blackberry are high in dietary fiber.
- Blackberry has 53% less sugar than apple.
- Blackberry has more niacin, pantothenic acid and folate.
- Blackberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple and blackberry contain similar amounts of calories - apple has 52 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and lighter in fat compared to blackberry per calorie. Apple has a macronutrient ratio of 2:96:3 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Blackberry | |
|---|---|---|
| Protein | 2% | 12% |
| Carbohydrates | 96% | 79% |
| Fat | 3% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Apple and blackberry contain similar amounts of carbs - apple has 13.8g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Both apple and blackberry are high in dietary fiber. Blackberry has 121% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Blackberry has 53% less sugar than apple - apple has 10.4g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Apple and blackberry contain similar amounts of protein - apple has 0.26g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both apple and blackberry are low in saturated fat - apple 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 357% more Vitamin C than apple - apple has 4.6mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Apple and blackberry contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Apple and blackberry contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Apple and blackberry contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Blackberry has more niacin, pantothenic acid and folate. Both apple and blackberry contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Apple | Blackberry | |
|---|---|---|
| Thiamin | 0.017 MG | 0.02 MG |
| Riboflavin | 0.026 MG | 0.026 MG |
| Niacin | 0.091 MG | 0.646 MG |
| Pantothenic acid | 0.061 MG | 0.276 MG |
| Vitamin B6 | 0.041 MG | 0.03 MG |
| Folate | 3 UG | 25 UG |
Minerals
calcium
Blackberry has 383% more calcium than apple - apple has 6mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Blackberry has 417% more iron than apple - apple has 0.12mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Blackberry has 51% more potassium than apple - apple has 107mg 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, both apple and blackberry contain significant amounts of kaempferol and quercetin.
| Apple | Blackberry | |
|---|---|---|
| luteolin | 0.12 mg | ~ |
| kaempferol | 0.14 mg | 0.27 mg |
| Quercetin | 4.01 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,
| Apple | Blackberry | |
|---|---|---|
| beta-carotene | 27 UG | 128 UG |
| lutein + zeaxanthin | 29 UG | 118 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Blackberry | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.094 G |
| Total | 0.009 G | 0.094 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than apple per 100 grams.
| Apple | Blackberry | |
|---|---|---|
| linoleic acid | 0.043 G | 0.186 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Blackberry (Blackberries, raw) .
Apple 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 apple or blackberry contain more calories in 100 grams?Apple and blackberry contain similar amounts of calories - apple has 52 calories in 100g and blackberry has 43 calories.
Does apple or blackberry have more carbohydrates?
By weight, apple and blackberry contain similar amounts of carbs - apple has 13.8g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in apple are made of 80% sugar and 20% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.