Blackberry vs. Pistachio
Nutrition comparison of Blackberry and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and pistachio:
- Both pistachio and blackberry are high in dietary fiber.
- Blackberry has 66% less carbohydrates than pistachio.
- Blackberry is an excellent source of Vitamin C.
- Pistachio has more thiamin, riboflavin, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and blackberry has 92% less calories than pistachio - pistachio has 572 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is much heavier in carbs, much lighter in fat and similar to pistachio for protein. Blackberry has a macronutrient ratio of 12:79:9 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Pistachio | |
|---|---|---|
| Protein | 12% | 14% |
| Carbohydrates | 79% | 19% |
| Fat | 9% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 66% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both pistachio and blackberry are high in dietary fiber. Pistachio has 94% more dietary fiber than blackberry - pistachio has 10.3g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Pistachio and blackberry contain similar amounts of sugar - pistachio has 7.7g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 14 times more protein than blackberry - pistachio has 21.1g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and blackberry has 100% less saturated fat than pistachio - pistachio has 5.6g 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 600% more Vitamin C than pistachio - pistachio has 3mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Pistachio and blackberry contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Pistachio and blackberry contain similar amounts of Vitamin E - pistachio has 2.2mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Pistachio and blackberry contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, Vitamin B6 and folate. Both blackberry and pistachio contain significant amounts of niacin and pantothenic acid.
| Blackberry | Pistachio | |
|---|---|---|
| Thiamin | 0.02 MG | 0.695 MG |
| Riboflavin | 0.026 MG | 0.234 MG |
| Niacin | 0.646 MG | 1.373 MG |
| Pantothenic acid | 0.276 MG | 0.513 MG |
| Vitamin B6 | 0.03 MG | 1.122 MG |
| Folate | 25 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 269% more calcium than blackberry - pistachio has 107mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Pistachio is an excellent source of iron and it has 550% more iron than blackberry - pistachio has 4mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 522% more potassium than blackberry - pistachio has 1007mg of potassium per 100 grams and blackberry has 162mg 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, both blackberry and pistachio contain significant amounts of beta-carotene.
| Blackberry | Pistachio | |
|---|---|---|
| beta-carotene | 128 UG | 159 UG |
| lutein + zeaxanthin | 118 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than blackberry per 100 grams.
| Blackberry | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.212 G |
| Total | 0.094 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than blackberry per 100 grams.
| Blackberry | Pistachio | |
|---|---|---|
| linoleic acid | 0.186 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.186 G | 13.13 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Blackberry g
()
|
Daily Values (%) |
Pistachio 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 pistachio or blackberry contain more calories in 100 grams?Pistachio is high in calories and blackberry has 90% less calories than pistachio - pistachio has 572 calories in 100g and blackberry has 43 calories.
Does pistachio or blackberry have more carbohydrates?
By weight, blackberry has 70% fewer carbohydrates than pistachio - pistachio has 28.3g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does pistachio or blackberry contain more calcium?
Pistachio is a rich source of calcium and it has 270% more calcium than blackberry - pistachio has 107mg of calcium in 100 grams and blackberry has 29mg of calcium.
Does pistachio or blackberry contain more iron?
Pistachio is an abundant source of iron and it has 550% more iron than blackberry - pistachio has 4mg of iron in 100 grams and blackberry has 0.62mg of iron.
Does pistachio or blackberry contain more potassium?
Pistachio is a rich source of potassium and it has 520% more potassium than blackberry - pistachio has 1007mg of potassium in 100 grams and blackberry has 162mg of potassium.