Blackberry vs. Black Beans
Nutrition comparison of Blackberry and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and black beans:
- Both blackberry and black beans are high in dietary fiber.
- Black bean has 20.2 times less sugar than blackberry.
- Black bean has more thiamin, riboflavin and folate.
- Black bean is an excellent source of potassium.
- Blackberry has 53% less calories than black bean.
- Blackberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blackberry has 53% less calories than black bean - blackberry has 43 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, blackberry is lighter in protein, heavier in carbs and heavier in fat compared to black beans per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Black Beans | |
|---|---|---|
| Protein | 12% | 26% |
| Carbohydrates | 79% | 71% |
| Fat | 9% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 42% less carbohydrates than black bean - blackberry has 9.6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both blackberry and black beans are high in dietary fiber. Black bean has 30% more dietary fiber than blackberry - blackberry has 5.3g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 20.2 times less sugar than blackberry - blackberry has 4.9g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 334% more protein than blackberry - blackberry has 1.4g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both blackberry and black beans are low in saturated fat - blackberry has 0.01g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has 678% more Vitamin C than black bean - blackberry has 21mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Blackberry has more Vitamin A than black bean - blackberry has 11ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Blackberry and black beans contain similar amounts of Vitamin E - blackberry has 1.2mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Blackberry and black beans contain similar amounts of Vitamin K - blackberry has 19.8ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin and folate. Both blackberry and black beans contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Blackberry | Black Beans | |
|---|---|---|
| Thiamin | 0.02 MG | 0.14 MG |
| Riboflavin | 0.026 MG | 0.12 MG |
| Niacin | 0.646 MG | 0.62 MG |
| Pantothenic acid | 0.276 MG | 0.184 MG |
| Vitamin B6 | 0.03 MG | 0.055 MG |
| Folate | 25 UG | 61 UG |
Minerals
calcium
Blackberry and black beans contain similar amounts of calcium - blackberry has 29mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 206% more iron than blackberry - blackberry has 0.62mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 90% more potassium than blackberry - blackberry has 162mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blackberry and black beans contain significant amounts of alpha linoleic acid (ALA).
| Blackberry | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.057 G |
| Total | 0.094 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than black bean per 100 grams.
| Blackberry | Black Beans | |
|---|---|---|
| linoleic acid | 0.186 G | 0.068 G |
| Total | 0.186 G | 0.068 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 Black Beans (Beans, black turtle, mature seeds, canned) .
Blackberry g
()
|
Daily Values (%) |
Black Beans 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 blackberry or black beans contain more calories in 100 grams?Blackberry has 50% less calories than black bean - blackberry has 43 calories in 100g and black bean has 91 calories.
Does blackberry or black beans have more carbohydrates?
By weight, blackberry has 40% fewer carbohydrates than black bean - blackberry has 9.6g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does blackberry or black beans contain more potassium?
Black bean is a rich source of potassium and it has 90% more potassium than blackberry - blackberry has 162mg of potassium in 100 grams and black bean has 308mg of potassium.