Blackberry vs. Kumquat
Nutrition comparison of Blackberry and Kumquat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
kumquat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and kumquat:
- Both kumquat and blackberry are high in Vitamin C and dietary fiber.
- Blackberry has more beta-carotene than kumquat, however, kumquat contains more alpha-carotene than blackberry.
- Kumquat has more riboflavin.
- Kumquat is an excellent source of calcium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Kumquat (Kumquats, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blackberry has 39% less calories than kumquat - kumquat has 71 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is similar to kumquat for protein, carbs and fat. Blackberry has a macronutrient ratio of 12:79:9 and for kumquat, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Kumquat | |
|---|---|---|
| Protein | 12% | 10% |
| Carbohydrates | 79% | 78% |
| Fat | 9% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 40% less carbohydrates than kumquat - kumquat has 15.9g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in kumquat are made of 59% sugar and 41% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Both kumquat and blackberry are high in dietary fiber. Kumquat has 23% more dietary fiber than blackberry - kumquat has 6.5g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Blackberry has 48% less sugar than kumquat - kumquat has 9.4g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Kumquat and blackberry contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both kumquat and blackberry are low in saturated fat - kumquat has 0.1g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both kumquat and blackberry are high in Vitamin C. Kumquat has 109% more Vitamin C than blackberry - kumquat has 43.9mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Kumquat and blackberry contain similar amounts of Vitamin A - kumquat has 15ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Kumquat and blackberry contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Blackberry has more Vitamin K than kumquat - blackberry has 19.8ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Kumquat has more riboflavin. Both blackberry and kumquat contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blackberry | Kumquat | |
|---|---|---|
| Thiamin | 0.02 MG | 0.037 MG |
| Riboflavin | 0.026 MG | 0.09 MG |
| Niacin | 0.646 MG | 0.429 MG |
| Pantothenic acid | 0.276 MG | 0.208 MG |
| Vitamin B6 | 0.03 MG | 0.036 MG |
| Folate | 25 UG | 17 UG |
Minerals
calcium
Kumquat is an excellent source of calcium and it has 114% more calcium than blackberry - kumquat has 62mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Kumquat and blackberry contain similar amounts of iron - kumquat has 0.86mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Kumquat and blackberry contain similar amounts of potassium - kumquat has 186mg 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, blackberry has more kaempferol, myricetin and quercetin than kumquat per 100 grams, however, kumquat contains more apigenin than blackberry per 100 grams.
| Blackberry | Kumquat | |
|---|---|---|
| kaempferol | 0.27 mg | ~ |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | ~ |
| apigenin | ~ | 21.87 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 has more beta-carotene than kumquat per 100 grams, however, kumquat contains more alpha-carotene than blackberry per 100 grams. Both blackberry and kumquat contain significant amounts of lutein + zeaxanthin.
| Blackberry | Kumquat | |
|---|---|---|
| beta-carotene | 128 UG | ~ |
| lutein + zeaxanthin | 118 UG | 129 UG |
| alpha-carotene | ~ | 155 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blackberry and kumquat contain significant amounts of alpha linoleic acid (ALA).
| Blackberry | Kumquat | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.047 G |
| Total | 0.094 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, both blackberry and kumquat contain significant amounts of linoleic acid.
| Blackberry | Kumquat | |
|---|---|---|
| linoleic acid | 0.186 G | 0.124 G |
| Total | 0.186 G | 0.124 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 Kumquat (Kumquats, raw) .
Blackberry g
()
|
Daily Values (%) |
Kumquat 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 kumquat or blackberry contain more calories in 100 grams?Blackberry has 40% less calories than kumquat - kumquat has 71 calories in 100g and blackberry has 43 calories.
Does kumquat or blackberry have more carbohydrates?
By weight, blackberry has 40% fewer carbohydrates than kumquat - kumquat has 15.9g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in kumquat are made of 60% sugar and 40% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.
Does kumquat or blackberry contain more calcium?
Kumquat is a rich source of calcium and it has 110% more calcium than blackberry - kumquat has 62mg of calcium in 100 grams and blackberry has 29mg of calcium.