Blackberry vs. Kiwi

Nutrition comparison of Blackberry and Kiwi


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of blackberry versus kiwi (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in blackberry and kiwi:

  • Both kiwi and blackberry are high in Vitamin C and dietary fiber.
  • Blackberry has more niacin, however, kiwi contains more Vitamin B6.
  • Kiwi is an excellent source of potassium.
Detailed nutritional comparison of blackberry and kiwi 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: Blackberry (Blackberries, raw) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Blackberry src
Image of Kiwi src

Calories and Carbs

calories

Kiwi and blackberry contain similar amounts of calories - kiwi has 61 calories per 100 grams and blackberry has 43 calories.

For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and similar to kiwi for fat. Blackberry has a macronutrient ratio of 12:79:9 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blackberry Kiwi
Protein 12% 7%
Carbohydrates 79% 87%
Fat 9% 7%
Alcohol ~ ~

carbohydrates

Kiwi and blackberry contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.

dietary fiber

Both kiwi and blackberry are high in dietary fiber. Blackberry has 77% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.

sugar

Blackberry has 46% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and blackberry has 4.9g of sugar.

Protein

protein

Kiwi and blackberry contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and blackberry has 1.4g of protein.

Fat

saturated fat

Both kiwi and blackberry are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.

Vitamins

Vitamin C

Both kiwi and blackberry are high in Vitamin C. Kiwi has 341% more Vitamin C than blackberry - kiwi has 92.7mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.

Vitamin A

Kiwi and blackberry contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.

Vitamin E

Kiwi and blackberry contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.

Vitamin K

Kiwi has 104% more Vitamin K than blackberry - kiwi has 40.3ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.

The B Vitamins

Blackberry has more niacin, however, kiwi contains more Vitamin B6. Both blackberry and kiwi contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.

Blackberry Kiwi
Thiamin 0.02 MG 0.027 MG
Riboflavin 0.026 MG 0.025 MG
Niacin 0.646 MG 0.341 MG
Pantothenic acid 0.276 MG 0.183 MG
Vitamin B6 0.03 MG 0.063 MG
Folate 25 UG 25 UG

Minerals

calcium

Kiwi and blackberry contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and blackberry has 29mg of calcium.

iron

Kiwi and blackberry contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and blackberry has 0.62mg of iron.

potassium

Kiwi is an excellent source of potassium and it has 93% more potassium than blackberry - kiwi has 312mg 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, kiwi has more kaempferol and luteolin than blackberry per 100 grams, however, blackberry contains more myricetin and quercetin than kiwi per 100 grams.

Blackberry Kiwi
kaempferol 0.27 mg 1.03 mg
myricetin 0.67 mg ~
Quercetin 3.58 mg 0.04 mg
luteolin ~ 0.74 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 kiwi contain significant amounts of lutein + zeaxanthin.

Blackberry Kiwi
beta-carotene 128 UG 52 UG
lutein + zeaxanthin 118 UG 122 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than kiwi per 100 grams.

Blackberry Kiwi
alpha linoleic acid 0.094 G 0.042 G
Total 0.094 G 0.042 G

omega 6s

Comparing omega-6 fatty acids, both blackberry and kiwi contain significant amounts of linoleic acid.

Blackberry Kiwi
linoleic acid 0.186 G 0.246 G
Total 0.186 G 0.246 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 Kiwi (Kiwifruit, green, raw) .

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niacin (Vit B3)
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G Water G
G Starch G
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FAQ

Does kiwi or blackberry contain more calories in 100 grams?
Kiwi and blackberry contain similar amounts of calories - kiwi has 61 calories in 100g and blackberry has 43 calories.

Does kiwi or blackberry have more carbohydrates?
By weight, kiwi and blackberry contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and blackberry has 9.6g of carbohydrates.

Does kiwi or blackberry contain more potassium?
Kiwi is a rich source of potassium and it has 90% more potassium than blackberry - kiwi has 312mg of potassium in 100 grams and blackberry has 162mg of potassium.