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:
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, 3:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Blackberry | Passion Fruit Juice | |
---|---|---|
Protein | 12% | 3% |
Carbohydrates | 79% | 96% |
Fat | 9% | 2% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 | ~ |
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 |
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 Passion Fruit Juice .
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
()
|
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||