Kefir vs. Blackberry
Nutrition comparison of Kefir and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and blackberry:
- Blackberry is an excellent source of Vitamin C and dietary fiber.
- Kefir has more riboflavin and Vitamin B12, however, blackberry contains more niacin.
- Kefir is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kefir and blackberry contain similar amounts of calories - kefir has 43 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, kefir is much heavier in protein, much lighter in carbs and heavier in fat compared to blackberry per calorie. Kefir has a macronutrient ratio of 35:44:21 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Blackberry | |
|---|---|---|
| Protein | 35% | 12% |
| Carbohydrates | 44% | 79% |
| Fat | 21% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir and blackberry contain similar amounts of carbs - kefir has 4.8g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in blackberry are made of 52% dietary fiber and 48% sugar, whereas the carbs in kefir comprise of 100% sugar.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has more dietary fiber than kefir - blackberry has 5.3g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Kefir and blackberry contain similar amounts of sugar - kefir has 4.6g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Kefir has 173% more protein than blackberry - kefir has 3.8g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both kefir and blackberry are low in saturated fat - kefir has 0.66g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
trans fat
Both kefir and blackberry are low in trans fat - kefir has 0.04g of trans fat per 100 grams and blackberry does not contain significant amounts.
cholesterol
Both kefir and blackberry are low in cholesterol - kefir has 5mg 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 104 times more Vitamin C than kefir - kefir has 0.2mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 14 times more Vitamin A than blackberry - kefir has 171ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than blackberry - kefir has 41iu of Vitamin D per 100 grams and blackberry does not contain significant amounts.
Vitamin E
Kefir and blackberry contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Kefir and blackberry contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Kefir has more riboflavin and Vitamin B12, however, blackberry contains more niacin. Both kefir and blackberry contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Kefir | Blackberry | |
|---|---|---|
| Thiamin | 0.03 MG | 0.02 MG |
| Riboflavin | 0.135 MG | 0.026 MG |
| Niacin | 0.15 MG | 0.646 MG |
| Pantothenic acid | 0.385 MG | 0.276 MG |
| Vitamin B6 | 0.058 MG | 0.03 MG |
| Folate | 13 UG | 25 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 348% more calcium than blackberry - kefir has 130mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Blackberry has 14 times more iron than kefir - kefir has 0.04mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Kefir and blackberry contain similar amounts of potassium - kefir has 164mg of potassium per 100 grams and blackberry has 162mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Blackberry | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.094 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.094 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than kefir per 100 grams.
| Kefir | Blackberry | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.186 G |
| Total | 0.044 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Blackberry (Blackberries, raw) .
Kefir 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 kefir or blackberry contain more calories in 100 grams?Kefir and blackberry contain similar amounts of calories - kefir has 43 calories in 100g and blackberry has 43 calories.
Is kefir or blackberry better for protein?
Kefir has 170% more protein than blackberry - kefir has 3.8g of protein per 100 grams and blackberry has 1.4g of protein.
Does kefir or blackberry have more carbohydrates?
By weight, kefir and blackberry contain similar amounts of carbs - kefir has 4.8g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in blackberry are made of 50% dietary fiber and 50% sugar, whereas the carbs in kefir comprise of 100% sugar.
Does kefir or blackberry contain more calcium?
Kefir is a rich source of calcium and it has 350% more calcium than blackberry - kefir has 130mg of calcium in 100 grams and blackberry has 29mg of calcium.