Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and plums:
Plums and blackberry contain similar amounts of calories - plum has 46 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and heavier in fat compared to plums per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Blackberry | Plums | |
---|---|---|
Protein | 12% | 6% |
Carbohydrates | 79% | 89% |
Fat | 9% | 5% |
Alcohol | ~ | ~ |
Plums and blackberry contain similar amounts of carbs - plum has 11.4g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
Blackberry is an excellent source of dietary fiber and it has 279% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
Blackberry has 51% less sugar than plum - plum has 9.9g of sugar per 100 grams and blackberry has 4.9g of sugar.
Plums and blackberry contain similar amounts of protein - plum has 0.7g of protein per 100 grams and blackberry has 1.4g of protein.
Both plums and blackberry are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Blackberry is an excellent source of Vitamin C and it has 121% more Vitamin C than plum - plum has 9.5mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Plums and blackberry contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Plums and blackberry contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Plums and blackberry contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
Blackberry has more folate. Both blackberry and plums contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
Blackberry | Plums | |
---|---|---|
Thiamin | 0.02 MG | 0.028 MG |
Riboflavin | 0.026 MG | 0.026 MG |
Niacin | 0.646 MG | 0.417 MG |
Pantothenic acid | 0.276 MG | 0.135 MG |
Vitamin B6 | 0.03 MG | 0.029 MG |
Folate | 25 UG | 5 UG |
Blackberry has 383% more calcium than plum - plum has 6mg of calcium per 100 grams and blackberry has 29mg of calcium.
Blackberry has 265% more iron than plum - plum has 0.17mg of iron per 100 grams and blackberry has 0.62mg of iron.
Plums and blackberry contain similar amounts of potassium - plum has 157mg of potassium per 100 grams and blackberry has 162mg 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, both blackberry and plums contain significant amounts of beta-carotene and lutein + zeaxanthin.
Blackberry | Plums | |
---|---|---|
beta-carotene | 128 UG | 190 UG |
lutein + zeaxanthin | 118 UG | 73 UG |
Comparing omega-6 fatty acids, blackberry has more linoleic acid than plum per 100 grams.
Blackberry | Plums | |
---|---|---|
linoleic acid | 0.186 G | 0.044 G |
Total | 0.186 G | 0.044 G |
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 Plums (Plums, raw) .
Blackberry g
()
|
Daily Values (%) |
Plums 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 | |||