Blackberry vs. Passion Fruit Juice
Nutrition comparison of Blackberry and Passion Fruit Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
passion fruit juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and passion fruit juice:
- Both blackberry and passion fruit juice are high in Vitamin C.
- Blackberry has 64% less sugar than passion fruit juice.
- Blackberry has more thiamin, pantothenic acid and folate, however, passion fruit juice contains more riboflavin.
- Blackberry is an excellent source of dietary fiber.
- Passion fruit juice has more beta-carotene than blackberry, however, blackberry contains more lutein + zeaxanthin than passion fruit juice.
- Passion fruit juice is a great source of potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Passion Fruit Juice (Passion fruit juice, 100%) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blackberry and passion fruit juice contain similar amounts of calories - blackberry has 43 calories per 100 grams and passion fruit juice has 51 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and heavier in fat compared to passion fruit juice per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for passion fruit juice, 3:97:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Passion Fruit Juice | |
|---|---|---|
| Protein | 12% | 3% |
| Carbohydrates | 79% | 97% |
| Fat | 9% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry and passion fruit juice contain similar amounts of carbs - blackberry has 9.6g of total carbs per 100 grams and passion fruit juice has 13.6g of carbohydrates.
The carbs in blackberry are made of 52% dietary fiber and 48% sugar, whereas the carbs in passion fruit juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has 25 times more dietary fiber than passion fruit juice - blackberry has 5.3g of dietary fiber per 100 grams and passion fruit juice has 0.2g of dietary fiber.
sugar
Blackberry has 64% less sugar than passion fruit juice - blackberry has 4.9g of sugar per 100 grams and passion fruit juice has 13.4g of sugar.
Protein
protein
Blackberry and passion fruit juice contain similar amounts of protein - blackberry has 1.4g of protein per 100 grams and passion fruit juice has 0.39g of protein.
Fat
saturated fat
Both blackberry and passion fruit juice are low in saturated fat - blackberry has 0.01g of saturated fat per 100 grams and passion fruit juice has 0g of saturated fat.
Vitamins
Vitamin C
Both blackberry and passion fruit juice are high in Vitamin C. Passion fruit juice has 42% more Vitamin C than blackberry - blackberry has 21mg of Vitamin C per 100 grams and passion fruit juice has 29.8mg of Vitamin C.
Vitamin A
Passion fruit juice has 227% more Vitamin A than blackberry - blackberry has 11ug of Vitamin A per 100 grams and passion fruit juice has 36ug of Vitamin A.
Vitamin E
Blackberry and passion fruit juice contain similar amounts of Vitamin E - blackberry has 1.2mg of Vitamin E per 100 grams and passion fruit juice has 0.01mg of Vitamin E.
Vitamin K
Blackberry and passion fruit juice contain similar amounts of Vitamin K - blackberry has 19.8ug of Vitamin K per 100 grams and passion fruit juice has 0.4ug of Vitamin K.
The B Vitamins
Blackberry has more thiamin, pantothenic acid and folate, however, passion fruit juice contains more riboflavin. Both blackberry and passion fruit juice contain significant amounts of niacin and Vitamin B6.
| Blackberry | Passion Fruit Juice | |
|---|---|---|
| Thiamin | 0.02 MG | ~ |
| Riboflavin | 0.026 MG | 0.131 MG |
| Niacin | 0.646 MG | 1.46 MG |
| Pantothenic acid | 0.276 MG | ~ |
| Vitamin B6 | 0.03 MG | 0.05 MG |
| Folate | 25 UG | 7 UG |
Minerals
calcium
Blackberry has 625% more calcium than passion fruit juice - blackberry has 29mg of calcium per 100 grams and passion fruit juice has 4mg of calcium.
iron
Blackberry and passion fruit juice contain similar amounts of iron - blackberry has 0.62mg of iron per 100 grams and passion fruit juice has 0.24mg of iron.
potassium
Passion fruit juice is a great source of potassium and it has 72% more potassium than blackberry - blackberry has 162mg of potassium per 100 grams and passion fruit juice has 278mg of potassium.
Antioxidants and Phytonutrients
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, passion fruit juice has more beta-carotene than blackberry per 100 grams, however, blackberry contains more lutein + zeaxanthin than passion fruit juice per 100 grams.
| Blackberry | Passion Fruit Juice | |
|---|---|---|
| beta-carotene | 128 UG | 419 UG |
| lutein + zeaxanthin | 118 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than passion fruit juice per 100 grams.
| Blackberry | Passion Fruit Juice | |
|---|---|---|
| linoleic acid | 0.186 G | 0.029 G |
| Total | 0.186 G | 0.029 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 Passion Fruit Juice (Passion fruit juice, 100%) .
Blackberry g
()
|
Daily Values (%) |
Passion Fruit Juice 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 passion fruit juice contain more calories in 100 grams?Blackberry and passion fruit juice contain similar amounts of calories - blackberry has 43 calories in 100g and passion fruit juice has 51 calories.
Does blackberry or passion fruit juice have more carbohydrates?
By weight, blackberry and passion fruit juice contain similar amounts of carbs - blackberry has 9.6g of carbs for 100g and passion fruit juice has 13.6g of carbohydrates. the carbs in blackberry are made of 50% dietary fiber and 50% sugar, whereas the carbs in passion fruit juice comprise of 100% sugar and 0% dietary fiber.