Blackberry vs. Beets
Nutrition comparison of Blackberry and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and beets:
- Both beets and blackberry are high in dietary fiber.
- Beet is an excellent source of potassium.
- Blackberry has more niacin, however, beet contains more Vitamin B6 and folate.
- Blackberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and blackberry contain similar amounts of calories - beet has 43 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in fat and similar to beets for protein and carbs. Blackberry has a macronutrient ratio of 12:79:9 and for beets, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Beets | |
|---|---|---|
| Protein | 12% | 14% |
| Carbohydrates | 79% | 82% |
| Fat | 9% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and blackberry contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Both beets and blackberry are high in dietary fiber. Blackberry has 89% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Beets and blackberry contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Beets and blackberry contain similar amounts of protein - beet has 1.6g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both beets and blackberry are low in saturated fat - beet 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 329% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Beets and blackberry contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Beets and blackberry contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Beets and blackberry contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Blackberry has more niacin, however, beet contains more Vitamin B6 and folate. Both blackberry and beets contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Blackberry | Beets | |
|---|---|---|
| Thiamin | 0.02 MG | 0.031 MG |
| Riboflavin | 0.026 MG | 0.04 MG |
| Niacin | 0.646 MG | 0.334 MG |
| Pantothenic acid | 0.276 MG | 0.155 MG |
| Vitamin B6 | 0.03 MG | 0.067 MG |
| Folate | 25 UG | 109 UG |
Minerals
calcium
Blackberry has 81% more calcium than beet - beet has 16mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Beets and blackberry contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Beet is an excellent source of potassium and it has 101% more potassium than blackberry - beet has 325mg 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 kaempferol, myricetin and quercetin than beet per 100 grams, however, beet contains more luteolin than blackberry per 100 grams.
| Blackberry | Beets | |
|---|---|---|
| kaempferol | 0.27 mg | ~ |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | 0.13 mg |
| luteolin | ~ | 0.37 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than beet per 100 grams.
| Blackberry | Beets | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.005 G |
| Total | 0.094 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than beet per 100 grams.
| Blackberry | Beets | |
|---|---|---|
| linoleic acid | 0.186 G | 0.055 G |
| Total | 0.186 G | 0.055 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 Beets .
Note: The specific food items compared are: Blackberry (Blackberries, raw) and Beets (Beets, raw) .
Blackberry g
()
|
Daily Values (%) |
Beets 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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 % |
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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 beets or blackberry contain more calories in 100 grams?Beets and blackberry contain similar amounts of calories - beet has 43 calories in 100g and blackberry has 43 calories.
Does beets or blackberry have more carbohydrates?
By weight, beets and blackberry contain similar amounts of carbs - beet has 9.6g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.
Does beets or blackberry contain more potassium?
Beet is a rich source of potassium and it has 100% more potassium than blackberry - beet has 325mg of potassium in 100 grams and blackberry has 162mg of potassium.