Blackberry vs. Flaxseeds
Nutrition comparison of Blackberry and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and flaxseeds:
- Both flaxseeds and blackberry are high in dietary fiber.
- Blackberry has 67% less carbohydrates than flaxseed.
- Blackberry has more beta-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than blackberry.
- Blackberry has signficantly less saturated fat than flaxseed.
- Blackberry is an excellent source of Vitamin C.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and blackberry has 92% less calories than flaxseed - flaxseed has 534 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 flaxseeds for protein. Blackberry has a macronutrient ratio of 12:79:9 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Flaxseeds | |
|---|---|---|
| Protein | 12% | 13% |
| Carbohydrates | 79% | 21% |
| Fat | 9% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 67% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Both flaxseeds and blackberry are high in dietary fiber. Flaxseed has 415% more dietary fiber than blackberry - flaxseed has 27.3g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Flaxseeds and blackberry contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 12 times more protein than blackberry - flaxseed has 18.3g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Blackberry has signficantly less saturated fat than flaxseed - flaxseed has 3.7g 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 34 times more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Blackberry has more Vitamin A than flaxseed - blackberry has 11ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and blackberry contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Flaxseeds and blackberry contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blackberry | Flaxseeds | |
|---|---|---|
| Thiamin | 0.02 MG | 1.644 MG |
| Riboflavin | 0.026 MG | 0.161 MG |
| Niacin | 0.646 MG | 3.08 MG |
| Pantothenic acid | 0.276 MG | 0.985 MG |
| Vitamin B6 | 0.03 MG | 0.473 MG |
| Folate | 25 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 779% more calcium than blackberry - flaxseed has 255mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 824% more iron than blackberry - flaxseed has 5.7mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 402% more potassium than blackberry - flaxseed has 813mg 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 has more beta-carotene than flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than blackberry per 100 grams.
| Blackberry | Flaxseeds | |
|---|---|---|
| beta-carotene | 128 UG | ~ |
| lutein + zeaxanthin | 118 UG | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than blackberry per 100 grams.
| Blackberry | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 22.813 G |
| Total | 0.094 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than blackberry per 100 grams.
| Blackberry | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.186 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.186 G | 5.91 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 Flaxseeds (Seeds, flaxseed) .
Blackberry g
()
|
Daily Values (%) |
Flaxseeds 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 flaxseeds or blackberry contain more calories in 100 grams?Flaxseed is high in calories and blackberry has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and blackberry has 43 calories.
Does flaxseeds or blackberry have more carbohydrates?
By weight, blackberry has 70% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in flaxseeds are made of 100% dietary fiber and 10% sugar, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.
Does flaxseeds or blackberry contain more calcium?
Flaxseed is a rich source of calcium and it has 780% more calcium than blackberry - flaxseed has 255mg of calcium in 100 grams and blackberry has 29mg of calcium.
Does flaxseeds or blackberry contain more iron?
Flaxseed is an abundant source of iron and it has 820% more iron than blackberry - flaxseed has 5.7mg of iron in 100 grams and blackberry has 0.62mg of iron.
Does flaxseeds or blackberry contain more potassium?
Flaxseed is a rich source of potassium and it has 400% more potassium than blackberry - flaxseed has 813mg of potassium in 100 grams and blackberry has 162mg of potassium.