Cheddar Cheese vs. Blackberry
Nutrition comparison of Cheddar Cheese and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and blackberry:
- Blackberry is an excellent source of Vitamin C and dietary fiber.
- Cheddar cheese has 65% less carbohydrates than blackberry.
- Cheddar cheese has 9.1 times less sugar than blackberry.
- Cheddar cheese has more riboflavin, Vitamin B6 and Vitamin B12, however, blackberry contains more niacin.
- Cheddar cheese is an excellent source of Vitamin A, calcium and protein.
- For omega-3 fatty acids, cheddar cheese has more dpa than blackberry.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheddar cheese is high in calories and blackberry has 89% less calories than cheddar cheese - cheddar cheese has 403 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, cheddar cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to blackberry per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Blackberry | |
|---|---|---|
| Protein | 23% | 12% |
| Carbohydrates | 3% | 79% |
| Fat | 74% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Cheddar cheese has 65% less carbohydrates than blackberry - cheddar cheese has 3.4g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - blackberry has 5.3g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese has 9.1 times less sugar than blackberry - cheddar cheese has 0.48g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Cheddar cheese is an excellent source of protein and it has 15 times more protein than blackberry - cheddar cheese has 22.9g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and blackberry has 100% less saturated fat than cheddar cheese - cheddar cheese has 18.9g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
cholesterol
Blackberry has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and blackberry does not contain significant amounts.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has more Vitamin C than cheddar cheese - blackberry has 21mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 29 times more Vitamin A than blackberry - cheddar cheese has 337ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin D
Cheddar cheese has more Vitamin D than blackberry - cheddar cheese has 24iu of Vitamin D per 100 grams and blackberry does not contain significant amounts.
Vitamin E
Cheddar cheese and blackberry contain similar amounts of Vitamin E - cheddar cheese has 0.71mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Cheddar cheese and blackberry contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Cheddar cheese has more riboflavin, Vitamin B6 and Vitamin B12, however, blackberry contains more niacin. Both cheddar cheese and blackberry contain significant amounts of thiamin, pantothenic acid and folate.
| Cheddar Cheese | Blackberry | |
|---|---|---|
| Thiamin | 0.029 MG | 0.02 MG |
| Riboflavin | 0.428 MG | 0.026 MG |
| Niacin | 0.059 MG | 0.646 MG |
| Pantothenic acid | 0.41 MG | 0.276 MG |
| Vitamin B6 | 0.066 MG | 0.03 MG |
| Folate | 27 UG | 25 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 23 times more calcium than blackberry - cheddar cheese has 710mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Blackberry has 343% more iron than cheddar cheese - cheddar cheese has 0.14mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Blackberry has 113% more potassium than cheddar cheese - cheddar cheese has 76mg 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, both cheddar cheese and blackberry contain significant amounts of beta-carotene.
| Cheddar Cheese | Blackberry | |
|---|---|---|
| beta-carotene | 85 UG | 128 UG |
| lutein + zeaxanthin | ~ | 118 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more DPA than blackberry per 100 grams. Both cheddar cheese and blackberry contain significant amounts of alpha linoleic acid (ALA).
| Cheddar Cheese | Blackberry | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.094 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.094 G |
omega 6s
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than blackberry per 100 grams.
| Cheddar Cheese | Blackberry | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 0.186 G |
| Total | 1.207 G | 0.186 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: Cheddar Cheese (Cheese, cheddar) and Blackberry (Blackberries, raw) .
Cheddar Cheese g
()
|
Daily Values (%) |
Blackberry 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 cheddar cheese or blackberry contain more calories in 100 grams?Cheddar cheese is high in calories and blackberry has 90% less calories than cheddar cheese - cheddar cheese has 403 calories in 100g and blackberry has 43 calories.
Does cheddar cheese or blackberry have more carbohydrates?
By weight, cheddar cheese has 70% fewer carbohydrates than blackberry - cheddar cheese has 3.4g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does cheddar cheese or blackberry contain more calcium?
Cheddar cheese is a rich source of calcium and it has 23 times more calcium than blackberry - cheddar cheese has 710mg of calcium in 100 grams and blackberry has 29mg of calcium.