Blackberry vs. Kale
Nutrition comparison of Blackberry and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and kale:
- Both kale and blackberry are high in Vitamin C and dietary fiber.
- Kale has more thiamin, riboflavin, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and blackberry contain similar amounts of calories - kale has 35 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Kale | |
|---|---|---|
| Protein | 12% | 28% |
| Carbohydrates | 79% | 41% |
| Fat | 9% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and blackberry contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Both kale and blackberry are high in dietary fiber. Blackberry has 29% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Kale and blackberry contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Kale and blackberry contain similar amounts of protein - kale has 2.9g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both kale and blackberry are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both kale and blackberry are high in Vitamin C. Kale has 345% more Vitamin C than blackberry - kale has 93.4mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 20 times more Vitamin A than blackberry - kale has 241ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Kale and blackberry contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 18 times more Vitamin K than blackberry - kale has 389.6ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, Vitamin B6 and folate. Both blackberry and kale contain significant amounts of niacin and pantothenic acid.
| Blackberry | Kale | |
|---|---|---|
| Thiamin | 0.02 MG | 0.113 MG |
| Riboflavin | 0.026 MG | 0.347 MG |
| Niacin | 0.646 MG | 1.18 MG |
| Pantothenic acid | 0.276 MG | 0.37 MG |
| Vitamin B6 | 0.03 MG | 0.147 MG |
| Folate | 25 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 776% more calcium than blackberry - kale has 254mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Kale has 158% more iron than blackberry - kale has 1.6mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Kale is an excellent source of potassium and it has 115% more potassium than blackberry - kale has 348mg 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, kale has more kaempferol, quercetin and isorhamnetin than blackberry per 100 grams, however, blackberry contains more myricetin than kale per 100 grams.
| Blackberry | Kale | |
|---|---|---|
| kaempferol | 0.27 mg | 46.8 mg |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 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,
| Blackberry | Kale | |
|---|---|---|
| beta-carotene | 128 UG | 2873 UG |
| lutein + zeaxanthin | 118 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than blackberry per 100 grams.
| Blackberry | Kale | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.378 G |
| Total | 0.094 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, both blackberry and kale contain significant amounts of linoleic acid.
| Blackberry | Kale | |
|---|---|---|
| linoleic acid | 0.186 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.186 G | 0.294 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 Kale (Kale, raw) .
Blackberry g
()
|
Daily Values (%) |
Kale 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 kale or blackberry contain more calories in 100 grams?Kale and blackberry contain similar amounts of calories - kale has 35 calories in 100g and blackberry has 43 calories.
Does kale or blackberry have more carbohydrates?
By weight, kale and blackberry contain similar amounts of carbs - kale has 4.4g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.
Does kale or blackberry contain more calcium?
Kale is a rich source of calcium and it has 780% more calcium than blackberry - kale has 254mg of calcium in 100 grams and blackberry has 29mg of calcium.
Does kale or blackberry contain more potassium?
Kale is a rich source of potassium and it has 120% more potassium than blackberry - kale has 348mg of potassium in 100 grams and blackberry has 162mg of potassium.