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.
Detailed nutritional comparison of cheddar cheese and blackberry is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cheddar Cheese src
Image of Blackberry src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cheddar Cheese or Blackberry .

Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Blackberry (Blackberries, raw) .

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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.