Olive Oil vs. Blackberry
Nutrition comparison of Olive Oil and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and blackberry:
- Blackberry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Blackberry has signficantly more potassium than olive oil.
- Blackberry is an excellent source of Vitamin C and dietary fiber.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and blackberry has 95% less calories than olive oil - olive oil has 884 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to blackberry per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Blackberry | |
|---|---|---|
| Protein | ~ | 12% |
| Carbohydrates | ~ | 79% |
| Fat | 100% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than blackberry - blackberry has 9.6g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has more dietary fiber than olive oil - blackberry has 5.3g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than blackberry - blackberry has 4.9g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Blackberry has more protein than olive oil - blackberry has 1.4g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and blackberry has 100% less saturated fat than olive oil - olive oil has 13.8g 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 more Vitamin C than olive oil - blackberry has 21mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Blackberry has more Vitamin A than olive oil - blackberry has 11ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 11 times more Vitamin E than blackberry - olive oil has 14.4mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Olive oil has 204% more Vitamin K than blackberry - olive oil has 60.2ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Blackberry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Blackberry | |
|---|---|---|
| Thiamin | ~ | 0.02 MG |
| Riboflavin | ~ | 0.026 MG |
| Niacin | ~ | 0.646 MG |
| Pantothenic acid | ~ | 0.276 MG |
| Vitamin B6 | ~ | 0.03 MG |
| Folate | ~ | 25 UG |
Minerals
calcium
Blackberry has 28 times more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Olive oil and blackberry contain similar amounts of iron - olive oil has 0.56mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Blackberry has signficantly more potassium than olive oil - olive oil has 1mg 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,
| Olive Oil | Blackberry | |
|---|---|---|
| apigenin | 0.09 mg | ~ |
| luteolin | 0.12 mg | ~ |
| kaempferol | ~ | 0.27 mg |
| myricetin | ~ | 0.67 mg |
| Quercetin | ~ | 3.58 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than blackberry per 100 grams.
| Olive Oil | Blackberry | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.094 G |
| Total | 0.761 G | 0.094 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than blackberry per 100 grams.
| Olive Oil | Blackberry | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.186 G |
| Total | 10.176 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: Olive Oil (Oil, olive, salad or cooking) and Blackberry (Blackberries, raw) .
Olive Oil 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 olive oil or blackberry contain more calories in 100 grams?Olive oil is high in calories and blackberry has 100% less calories than olive oil - olive oil has 884 calories in 100g and blackberry has 43 calories.
Does blackberry or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than blackberry - blackberry has 9.6g of carbs for 100g and olive oil has no carbs..