Milk vs. Blackberry
Nutrition comparison of Milk and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and blackberry:
- Blackberry has 88.7 times less saturated fat than milk.
- Blackberry is an excellent source of Vitamin C and dietary fiber.
- Milk has more riboflavin and Vitamin B12, however, blackberry contains more niacin and folate.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Milk and blackberry contain similar amounts of calories - milk has 50 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to blackberry per calorie. Milk has a macronutrient ratio of 27:38:35 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Blackberry | |
|---|---|---|
| Protein | 27% | 12% |
| Carbohydrates | 38% | 79% |
| Fat | 35% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Milk and blackberry contain similar amounts of carbs - milk 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 milk comprise of 100% sugar.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has more dietary fiber than milk - blackberry has 5.3g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Milk and blackberry contain similar amounts of sugar - milk has 5.1g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Milk has 137% more protein than blackberry - milk has 3.3g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Blackberry has 88.7 times less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
trans fat
Both milk and blackberry are low in trans fat - milk has 0.09g of trans fat per 100 grams and blackberry does not contain significant amounts.
cholesterol
Both milk and blackberry are low in cholesterol - milk has 8mg 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 milk - milk has 0.2mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Milk has 400% more Vitamin A than blackberry - milk has 55ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than blackberry - milk has 49iu of Vitamin D per 100 grams and blackberry does not contain significant amounts.
Vitamin E
Milk and blackberry contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Milk and blackberry contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Milk has more riboflavin and Vitamin B12, however, blackberry contains more niacin and folate. Both milk and blackberry contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Milk | Blackberry | |
|---|---|---|
| Thiamin | 0.039 MG | 0.02 MG |
| Riboflavin | 0.185 MG | 0.026 MG |
| Niacin | 0.092 MG | 0.646 MG |
| Pantothenic acid | 0.356 MG | 0.276 MG |
| Vitamin B6 | 0.038 MG | 0.03 MG |
| Folate | 5 UG | 25 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 314% more calcium than blackberry - milk has 120mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Blackberry has 30 times more iron than milk - milk has 0.02mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Milk and blackberry contain similar amounts of potassium - milk has 140mg of potassium per 100 grams and blackberry has 162mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Blackberry | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.094 G |
| Total | 0.008 G | 0.094 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than milk per 100 grams.
| Milk | Blackberry | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.186 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Blackberry (Blackberries, raw) .
Milk 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 milk or blackberry contain more calories in 100 grams?Milk and blackberry contain similar amounts of calories - milk has 50 calories in 100g and blackberry has 43 calories.
Does milk or blackberry have more carbohydrates?
By weight, milk and blackberry contain similar amounts of carbs - milk 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 milk comprise of 100% sugar.
Does milk or blackberry contain more calcium?
Milk is a rich source of calcium and it has 310% more calcium than blackberry - milk has 120mg of calcium in 100 grams and blackberry has 29mg of calcium.