Blackberry vs. Nectarine
Nutrition comparison of Blackberry and Nectarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
nectarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and nectarine:
- Blackberry has more folate.
- Blackberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nectarine and blackberry contain similar amounts of calories - nectarine has 44 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is lighter in carbs and similar to nectarine for protein and fat. Blackberry has a macronutrient ratio of 12:79:9 and for nectarine, 9:85:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Nectarine | |
|---|---|---|
| Protein | 12% | 9% |
| Carbohydrates | 79% | 85% |
| Fat | 9% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine and blackberry contain similar amounts of carbs - nectarine has 10.6g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in nectarine are made of 82% sugar, 18% dietary fiber and 1% starch, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has 212% more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Nectarine and blackberry contain similar amounts of sugar - nectarine has 7.9g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Nectarine and blackberry contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both nectarine and blackberry are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has 289% more Vitamin C than nectarine - nectarine has 5.4mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Nectarine and blackberry contain similar amounts of Vitamin A - nectarine has 17ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Nectarine and blackberry contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Nectarine and blackberry contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Blackberry has more folate. Both blackberry and nectarine contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Blackberry | Nectarine | |
|---|---|---|
| Thiamin | 0.02 MG | 0.034 MG |
| Riboflavin | 0.026 MG | 0.027 MG |
| Niacin | 0.646 MG | 1.125 MG |
| Pantothenic acid | 0.276 MG | 0.185 MG |
| Vitamin B6 | 0.03 MG | 0.025 MG |
| Folate | 25 UG | 5 UG |
Minerals
calcium
Blackberry has 383% more calcium than nectarine - nectarine has 6mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Nectarine and blackberry contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Nectarine and blackberry contain similar amounts of potassium - nectarine has 201mg 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 | Nectarine | |
|---|---|---|
| kaempferol | 0.27 mg | ~ |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | 0.69 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 nectarine contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Blackberry | Nectarine | |
|---|---|---|
| beta-carotene | 128 UG | 150 UG |
| lutein + zeaxanthin | 118 UG | 130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Blackberry | Nectarine | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.002 G |
| Total | 0.094 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both blackberry and nectarine contain significant amounts of linoleic acid.
| Blackberry | Nectarine | |
|---|---|---|
| linoleic acid | 0.186 G | 0.111 G |
| Total | 0.186 G | 0.111 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 Nectarine (Nectarines, raw) .
Blackberry g
()
|
Daily Values (%) |
Nectarine 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 nectarine or blackberry contain more calories in 100 grams?Nectarine and blackberry contain similar amounts of calories - nectarine has 44 calories in 100g and blackberry has 43 calories.
Does nectarine or blackberry have more carbohydrates?
By weight, nectarine and blackberry contain similar amounts of carbs - nectarine has 10.6g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in nectarine are made of 80% sugar, 20% dietary fiber and 0% starch, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.