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.
Detailed nutritional comparison of blackberry and nectarine 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 Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.


Image of Blackberry src
Image of Nectarine src

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, 9:86:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blackberry Nectarine
Protein 12% 9%
Carbohydrates 79% 86%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Blackberry or Nectarine .

Note: The specific food items compared are: Blackberry (Blackberries, raw) and Nectarine (Nectarines, raw) .

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G Water G
G Starch G
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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.