Blackberry vs. Basil
Nutrition comparison of Blackberry and Basil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
basil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and basil:
- Both basil and blackberry are high in Vitamin C.
- Basil has 15.2 times less sugar than blackberry.
- Basil has 72% less carbohydrates than blackberry.
- Basil has more riboflavin, Vitamin B6 and folate.
- Basil is a great source of potassium.
- Basil is an excellent source of Vitamin A, Vitamin K, calcium and iron.
- Blackberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Basil (Basil, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Basil and blackberry contain similar amounts of calories - basil has 23 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is much lighter in protein, much heavier in carbs and lighter in fat compared to basil per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for basil, 44:37:19 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Basil | |
|---|---|---|
| Protein | 12% | 44% |
| Carbohydrates | 79% | 37% |
| Fat | 9% | 19% |
| Alcohol | ~ | ~ |
carbohydrates
Basil has 72% less carbohydrates than blackberry - basil has 2.7g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in basil are made of 84% dietary fiber and 16% sugar, 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 231% more dietary fiber than basil - basil has 1.6g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Basil has 15.2 times less sugar than blackberry - basil has 0.3g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Basil has 127% more protein than blackberry - basil has 3.2g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both basil and blackberry are low in saturated fat - basil has 0.04g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both basil and blackberry are high in Vitamin C. Blackberry has 17% more Vitamin C than basil - basil has 18mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Basil is an excellent source of Vitamin A and it has 23 times more Vitamin A than blackberry - basil has 264ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Basil and blackberry contain similar amounts of Vitamin E - basil has 0.8mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Basil is an excellent source of Vitamin K and it has 19 times more Vitamin K than blackberry - basil has 414.8ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Basil has more riboflavin, Vitamin B6 and folate. Both blackberry and basil contain significant amounts of thiamin, niacin and pantothenic acid.
| Blackberry | Basil | |
|---|---|---|
| Thiamin | 0.02 MG | 0.034 MG |
| Riboflavin | 0.026 MG | 0.076 MG |
| Niacin | 0.646 MG | 0.902 MG |
| Pantothenic acid | 0.276 MG | 0.209 MG |
| Vitamin B6 | 0.03 MG | 0.155 MG |
| Folate | 25 UG | 68 UG |
Minerals
calcium
Basil is an excellent source of calcium and it has 510% more calcium than blackberry - basil has 177mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Basil is an excellent source of iron and it has 411% more iron than blackberry - basil has 3.2mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Basil is a great source of potassium and it has 82% more potassium than blackberry - basil has 295mg of potassium per 100 grams and blackberry has 162mg of potassium.
Antioxidants and Phytonutrients
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 | Basil | |
|---|---|---|
| beta-carotene | 128 UG | 3142 UG |
| lutein + zeaxanthin | 118 UG | 5650 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, basil has more alpha linoleic acid (ALA) than blackberry per 100 grams.
| Blackberry | Basil | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.316 G |
| Total | 0.094 G | 0.316 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than basil per 100 grams.
| Blackberry | Basil | |
|---|---|---|
| linoleic acid | 0.186 G | 0.073 G |
| Total | 0.186 G | 0.073 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Blackberry or Basil .
Note: The specific food items compared are: Blackberry (Blackberries, raw) and Basil (Basil, fresh) .
Blackberry g
()
|
Daily Values (%) |
Basil 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 % |
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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 % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 basil or blackberry contain more calories in 100 grams?Basil and blackberry contain similar amounts of calories - basil has 23 calories in 100g and blackberry has 43 calories.
Is basil or blackberry better for protein?
Basil has 130% more protein than blackberry - basil has 3.2g of protein per 100 grams and blackberry has 1.4g of protein.
Does basil or blackberry have more carbohydrates?
By weight, basil has 70% fewer carbohydrates than blackberry - basil has 2.7g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in basil are made of 80% dietary fiber and 20% sugar, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.
Does basil or blackberry contain more calcium?
Basil is a rich source of calcium and it has 510% more calcium than blackberry - basil has 177mg of calcium in 100 grams and blackberry has 29mg of calcium.
Does basil or blackberry contain more iron?
Basil is an abundant source of iron and it has 410% more iron than blackberry - basil has 3.2mg of iron in 100 grams and blackberry has 0.62mg of iron.