Oatmeal vs. Blackberry
Nutrition comparison of Oatmeal and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and blackberry:
- Both blackberry and oatmeal are high in dietary fiber.
- Blackberry has 78.2 times less saturated fat than oatmeal.
- Blackberry is an excellent source of Vitamin C.
- Oatmeal has more thiamin, riboflavin and Vitamin B6, however, blackberry contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and blackberry has 88% less calories than oatmeal - blackberry has 43 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, lighter in carbs and heavier in fat compared to blackberry per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Blackberry | |
|---|---|---|
| Protein | 17% | 12% |
| Carbohydrates | 69% | 79% |
| Fat | 15% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and blackberry has 86% less carbohydrates than oatmeal - blackberry has 9.6g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both blackberry and oatmeal are high in dietary fiber. Oatmeal has 85% more dietary fiber than blackberry - blackberry has 5.3g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Blackberry and oatmeal contain similar amounts of sugar - blackberry has 4.9g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 10 times more protein than blackberry - blackberry has 1.4g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Blackberry has 78.2 times less saturated fat than oatmeal - blackberry has 0.01g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has more Vitamin C than oatmeal - blackberry has 21mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Blackberry has more Vitamin A than oatmeal - blackberry has 11ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Blackberry and oatmeal contain similar amounts of Vitamin E - blackberry has 1.2mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Blackberry has more Vitamin K than oatmeal - blackberry has 19.8ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin and Vitamin B6, however, blackberry contains more pantothenic acid. Both oatmeal and blackberry contain significant amounts of niacin and folate.
| Oatmeal | Blackberry | |
|---|---|---|
| Thiamin | 0.73 MG | 0.02 MG |
| Riboflavin | 0.14 MG | 0.026 MG |
| Niacin | 0.78 MG | 0.646 MG |
| Pantothenic acid | ~ | 0.276 MG |
| Vitamin B6 | 0.12 MG | 0.03 MG |
| Folate | 32 UG | 25 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 79% more calcium than blackberry - blackberry has 29mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 577% more iron than blackberry - blackberry has 0.62mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 116% more potassium than blackberry - blackberry has 162mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Blackberry (Blackberries, raw) .
Oatmeal 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 blackberry or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and blackberry has 90% less calories than oatmeal - blackberry has 43 calories in 100g and oatmeal has 367 calories.
Does blackberry or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and blackberry has 90% fewer carbohydrates than oatmeal - blackberry has 9.6g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does blackberry or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 580% more iron than blackberry - blackberry has 0.62mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does blackberry or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 120% more potassium than blackberry - blackberry has 162mg of potassium in 100 grams and oatmeal has 350mg of potassium.