Blackberry vs. Cabbage
Nutrition comparison of Blackberry and Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and cabbage:
- Both cabbage and blackberry are high in Vitamin C and dietary fiber.
- Blackberry has more beta-carotene and lutein + zeaxanthin than cabbage, however, cabbage contains more alpha-carotene than blackberry.
- Cabbage has more thiamin and Vitamin B6, however, blackberry contains more niacin.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cabbage and blackberry contain similar amounts of calories - cabbage has 25 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is lighter in protein, heavier in fat and similar to cabbage for carbs. Blackberry has a macronutrient ratio of 12:79:9 and for cabbage, 17:80:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Cabbage | |
|---|---|---|
| Protein | 12% | 17% |
| Carbohydrates | 79% | 80% |
| Fat | 9% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cabbage and blackberry contain similar amounts of carbs - cabbage has 5.8g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in cabbage are made of 56% sugar and 44% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Both cabbage and blackberry are high in dietary fiber. Blackberry has 112% more dietary fiber than cabbage - cabbage has 2.5g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Cabbage and blackberry contain similar amounts of sugar - cabbage has 3.2g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Cabbage and blackberry contain similar amounts of protein - cabbage has 1.3g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both cabbage and blackberry are low in saturated fat - cabbage has 0.03g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both cabbage and blackberry are high in Vitamin C. Cabbage has 74% more Vitamin C than blackberry - cabbage has 36.6mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Cabbage and blackberry contain similar amounts of Vitamin A - cabbage has 5ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Cabbage and blackberry contain similar amounts of Vitamin E - cabbage has 0.15mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Cabbage has 284% more Vitamin K than blackberry - cabbage has 76ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Cabbage has more thiamin and Vitamin B6, however, blackberry contains more niacin. Both blackberry and cabbage contain significant amounts of riboflavin, pantothenic acid and folate.
| Blackberry | Cabbage | |
|---|---|---|
| Thiamin | 0.02 MG | 0.061 MG |
| Riboflavin | 0.026 MG | 0.04 MG |
| Niacin | 0.646 MG | 0.234 MG |
| Pantothenic acid | 0.276 MG | 0.212 MG |
| Vitamin B6 | 0.03 MG | 0.124 MG |
| Folate | 25 UG | 43 UG |
Minerals
calcium
Cabbage has 38% more calcium than blackberry - cabbage has 40mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Cabbage and blackberry contain similar amounts of iron - cabbage has 0.47mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Cabbage and blackberry contain similar amounts of potassium - cabbage has 170mg 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 blackberry and cabbage contain significant amounts of kaempferol.
| Blackberry | Cabbage | |
|---|---|---|
| kaempferol | 0.27 mg | 0.18 mg |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | 0.28 mg |
| apigenin | ~ | 0.08 mg |
| luteolin | ~ | 0.1 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 has more beta-carotene and lutein + zeaxanthin than cabbage per 100 grams, however, cabbage contains more alpha-carotene than blackberry per 100 grams.
| Blackberry | Cabbage | |
|---|---|---|
| beta-carotene | 128 UG | 42 UG |
| lutein + zeaxanthin | 118 UG | 30 UG |
| alpha-carotene | ~ | 33 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than cabbage per 100 grams.
| Blackberry | Cabbage | |
|---|---|---|
| linoleic acid | 0.186 G | 0.017 G |
| Total | 0.186 G | 0.017 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 Cabbage (Cabbage, raw) .
Blackberry g
()
|
Daily Values (%) |
Cabbage 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 cabbage or blackberry contain more calories in 100 grams?Cabbage and blackberry contain similar amounts of calories - cabbage has 25 calories in 100g and blackberry has 43 calories.
Does cabbage or blackberry have more carbohydrates?
By weight, cabbage and blackberry contain similar amounts of carbs - cabbage has 5.8g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in cabbage are made of 60% sugar and 40% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.