Blackberry vs. Granny Smith Apple
Nutrition comparison of Blackberry and Granny Smith Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
granny smith apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and granny smith apple:
- Both granny smith apple and blackberry are high in dietary fiber.
- Blackberry has more niacin, pantothenic acid and folate.
- Blackberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granny smith apple and blackberry contain similar amounts of calories - granny smith apple has 58 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and heavier in fat compared to granny smith apple per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for granny smith apple, 3:94:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Granny Smith Apple | |
|---|---|---|
| Protein | 12% | 3% |
| Carbohydrates | 79% | 94% |
| Fat | 9% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Granny smith apple and blackberry contain similar amounts of carbs - granny smith apple has 13.6g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both granny smith apple and blackberry are high in dietary fiber. Blackberry has 89% more dietary fiber than granny smith apple - granny smith apple has 2.8g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Blackberry has 49% less sugar than granny smith apple - granny smith apple has 9.6g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Granny smith apple and blackberry contain similar amounts of protein - granny smith apple has 0.44g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both blackberry and granny smith apple are low in saturated fat - blackberry has 0.01g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has more Vitamin C than granny smith apple - blackberry has 21mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Granny smith apple and blackberry contain similar amounts of Vitamin A - granny smith apple has 5ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Granny smith apple and blackberry contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Granny smith apple and blackberry contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Blackberry has more niacin, pantothenic acid and folate. Both blackberry and granny smith apple contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Blackberry | Granny Smith Apple | |
|---|---|---|
| Thiamin | 0.02 MG | 0.019 MG |
| Riboflavin | 0.026 MG | 0.025 MG |
| Niacin | 0.646 MG | 0.126 MG |
| Pantothenic acid | 0.276 MG | 0.056 MG |
| Vitamin B6 | 0.03 MG | 0.037 MG |
| Folate | 25 UG | 3 UG |
Minerals
calcium
Blackberry has 480% more calcium than granny smith apple - granny smith apple has 5mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Blackberry has 313% more iron than granny smith apple - granny smith apple has 0.15mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Blackberry has 35% more potassium than granny smith apple - granny smith apple has 120mg 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, both blackberry and granny smith apple contain significant amounts of quercetin.
| Blackberry | Granny Smith Apple | |
|---|---|---|
| kaempferol | 0.27 mg | ~ |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | 2.54 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, both blackberry and granny smith apple contain significant amounts of lutein + zeaxanthin.
| Blackberry | Granny Smith Apple | |
|---|---|---|
| beta-carotene | 128 UG | 59 UG |
| lutein + zeaxanthin | 118 UG | 64 UG |
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 Blackberry or Granny Smith Apple .
Note: The specific food items compared are: Blackberry (Blackberries, raw) and Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) .
Blackberry g
()
|
Daily Values (%) |
Granny Smith Apple 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 granny smith apple or blackberry contain more calories in 100 grams?Granny smith apple and blackberry contain similar amounts of calories - granny smith apple has 58 calories in 100g and blackberry has 43 calories.
Does granny smith apple or blackberry have more carbohydrates?
By weight, granny smith apple and blackberry contain similar amounts of carbs - granny smith apple has 13.6g of carbs for 100g and blackberry has 9.6g of carbohydrates.