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:
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 | ~ | ~ |
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.
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.
Blackberry and oatmeal contain similar amounts of sugar - blackberry has 4.9g of sugar per 100 grams and oatmeal has 1g of sugar.
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.
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.
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.
Blackberry has more Vitamin A than oatmeal - blackberry has 11ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
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.
Blackberry has more Vitamin K than oatmeal - blackberry has 19.8ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
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 |
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.
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.
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.
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 Oatmeal or Blackberry .
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 | |||