Blackberry vs. Cashews
Nutrition comparison of Blackberry and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and cashews:
- Both cashews and blackberry are high in dietary fiber.
- Blackberry is an excellent source of Vitamin C.
- Cashew has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Cashew is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and blackberry has 92% less calories than cashew - cashew has 553 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is much heavier in carbs, much lighter in fat and similar to cashews for protein. Blackberry has a macronutrient ratio of 12:79:9 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Cashews | |
|---|---|---|
| Protein | 12% | 13% |
| Carbohydrates | 79% | 21% |
| Fat | 9% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and blackberry has 68% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both cashews and blackberry are high in dietary fiber. Blackberry has 61% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Cashews and blackberry contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 12 times more protein than blackberry - cashew has 18.2g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Cashew is high in saturated fat and blackberry has 100% less saturated fat than cashew - cashew has 7.8g 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 41 times more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Blackberry has more Vitamin A than cashew - blackberry has 11ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and blackberry contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Cashews and blackberry contain similar amounts of Vitamin K - cashew has 34.1ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both blackberry and cashews contain significant amounts of niacin and folate.
| Blackberry | Cashews | |
|---|---|---|
| Thiamin | 0.02 MG | 0.423 MG |
| Riboflavin | 0.026 MG | 0.058 MG |
| Niacin | 0.646 MG | 1.062 MG |
| Pantothenic acid | 0.276 MG | 0.864 MG |
| Vitamin B6 | 0.03 MG | 0.417 MG |
| Folate | 25 UG | 25 UG |
Minerals
calcium
Cashew has 28% more calcium than blackberry - cashew has 37mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Cashew is an excellent source of iron and it has 977% more iron than blackberry - cashew has 6.7mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Cashew is an excellent source of potassium and it has 307% more potassium than blackberry - cashew has 660mg 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 | Cashews | |
|---|---|---|
| beta-carotene | 128 UG | ~ |
| lutein + zeaxanthin | 118 UG | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blackberry and cashews contain significant amounts of alpha linoleic acid (ALA).
| Blackberry | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.062 G |
| Total | 0.094 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than blackberry per 100 grams.
| Blackberry | Cashews | |
|---|---|---|
| linoleic acid | 0.186 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.186 G | 8.048 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 Cashews (Nuts, cashew nuts, raw) .
Blackberry g
()
|
Daily Values (%) |
Cashews 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 cashews or blackberry contain more calories in 100 grams?Cashew is high in calories and blackberry has 90% less calories than cashew - cashew has 553 calories in 100g and blackberry has 43 calories.
Does cashews or blackberry have more carbohydrates?
By weight, cashew is high in carbohydrates and blackberry has 70% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does cashews or blackberry contain more iron?
Cashew is an abundant source of iron and it has 980% more iron than blackberry - cashew has 6.7mg of iron in 100 grams and blackberry has 0.62mg of iron.
Does cashews or blackberry contain more potassium?
Cashew is a rich source of potassium and it has 310% more potassium than blackberry - cashew has 660mg of potassium in 100 grams and blackberry has 162mg of potassium.