Blackberry vs. Cantaloupe
Nutrition comparison of Blackberry and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and cantaloupe:
- Both cantaloupe and blackberry are high in Vitamin C.
- Blackberry has more pantothenic acid, however, cantaloupe contains more Vitamin B6.
- Blackberry is an excellent source of dietary fiber.
- Cantaloupe has more beta-carotene than blackberry, however, blackberry contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and blackberry contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is lighter in carbs, heavier in fat and similar to cantaloupe for protein. Blackberry has a macronutrient ratio of 12:79:9 and for cantaloupe, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Cantaloupe | |
|---|---|---|
| Protein | 12% | 9% |
| Carbohydrates | 79% | 87% |
| Fat | 9% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and blackberry contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, 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 489% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Cantaloupe and blackberry contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Cantaloupe and blackberry contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both cantaloupe and blackberry are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and blackberry are high in Vitamin C. Cantaloupe has 75% more Vitamin C than blackberry - cantaloupe has 36.7mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 14 times more Vitamin A than blackberry - cantaloupe has 169ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Cantaloupe and blackberry contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Cantaloupe and blackberry contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Blackberry has more pantothenic acid, however, cantaloupe contains more Vitamin B6. Both blackberry and cantaloupe contain significant amounts of thiamin, riboflavin, niacin and folate.
| Blackberry | Cantaloupe | |
|---|---|---|
| Thiamin | 0.02 MG | 0.041 MG |
| Riboflavin | 0.026 MG | 0.019 MG |
| Niacin | 0.646 MG | 0.734 MG |
| Pantothenic acid | 0.276 MG | 0.105 MG |
| Vitamin B6 | 0.03 MG | 0.072 MG |
| Folate | 25 UG | 21 UG |
Minerals
calcium
Blackberry has 222% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Blackberry has 195% more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 65% more potassium than blackberry - cantaloupe has 267mg 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 cantaloupe per 100 grams, however, cantaloupe contains more luteolin than blackberry per 100 grams.
| Blackberry | Cantaloupe | |
|---|---|---|
| kaempferol | 0.27 mg | 0.07 mg |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | 0.01 mg |
| luteolin | ~ | 0.64 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, cantaloupe has more beta-carotene than blackberry per 100 grams, however, blackberry contains more lutein + zeaxanthin than cantaloupe per 100 grams.
| Blackberry | Cantaloupe | |
|---|---|---|
| beta-carotene | 128 UG | 2020 UG |
| lutein + zeaxanthin | 118 UG | 26 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than cantaloupe per 100 grams.
| Blackberry | Cantaloupe | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.046 G |
| Total | 0.094 G | 0.046 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than cantaloupe per 100 grams.
| Blackberry | Cantaloupe | |
|---|---|---|
| linoleic acid | 0.186 G | 0.035 G |
| Total | 0.186 G | 0.035 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 Cantaloupe (Melons, cantaloupe, raw) .
Blackberry g
()
|
Daily Values (%) |
Cantaloupe 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 cantaloupe or blackberry contain more calories in 100 grams?Cantaloupe and blackberry contain similar amounts of calories - cantaloupe has 34 calories in 100g and blackberry has 43 calories.
Does cantaloupe or blackberry have more carbohydrates?
By weight, cantaloupe and blackberry contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.