Quinoa vs. Blackberry
Nutrition comparison of Cooked Quinoa and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and blackberry:
- Both quinoa and blackberry are high in dietary fiber.
- Blackberry has 55% less carbohydrates than quinoa.
- Blackberry is an excellent source of Vitamin C.
- For omega-3 fatty acids, quinoa has more dha than blackberry.
- Quinoa has 4.6 times less sugar than blackberry.
- Quinoa has more thiamin, riboflavin and Vitamin B6, however, blackberry contains more pantothenic acid.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and blackberry has 64% less calories than quinoa - quinoa has 120 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, quinoa is lighter in carbs, heavier in fat and similar to blackberry for protein. Quinoa has a macronutrient ratio of 15:71:15 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Blackberry | |
|---|---|---|
| Protein | 15% | 12% |
| Carbohydrates | 71% | 79% |
| Fat | 15% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 55% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Both quinoa and blackberry are high in dietary fiber. Blackberry has 89% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Quinoa has 4.6 times less sugar than blackberry - quinoa has 0.87g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Quinoa has 217% more protein than blackberry - quinoa has 4.4g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both quinoa and blackberry are low in saturated fat - quinoa has 0.23g 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 quinoa - blackberry has 21mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Blackberry has more Vitamin A than quinoa - blackberry has 11ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and blackberry contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Blackberry has more Vitamin K than quinoa - blackberry has 19.8ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, riboflavin and Vitamin B6, however, blackberry contains more pantothenic acid. Both quinoa and blackberry contain significant amounts of niacin and folate.
| Quinoa | Blackberry | |
|---|---|---|
| Thiamin | 0.107 MG | 0.02 MG |
| Riboflavin | 0.11 MG | 0.026 MG |
| Niacin | 0.412 MG | 0.646 MG |
| Pantothenic acid | ~ | 0.276 MG |
| Vitamin B6 | 0.123 MG | 0.03 MG |
| Folate | 42 UG | 25 UG |
Minerals
calcium
Blackberry has 71% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Quinoa has 140% more iron than blackberry - quinoa has 1.5mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Quinoa and blackberry contain similar amounts of potassium - quinoa has 172mg 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,
| Quinoa | Blackberry | |
|---|---|---|
| beta-carotene | 3 UG | 128 UG |
| lutein + zeaxanthin | 53 UG | 118 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than blackberry per 100 grams. Both quinoa and blackberry contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Blackberry | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.094 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.094 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than blackberry per 100 grams.
| Quinoa | Blackberry | |
|---|---|---|
| linoleic acid | 0.974 G | 0.186 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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: Quinoa (Quinoa, cooked) and Blackberry (Blackberries, raw) .
Cooked Quinoa 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 quinoa or blackberry contain more calories in 100 grams?Quinoa is high in calories and blackberry has 60% less calories than quinoa - quinoa has 120 calories in 100g and blackberry has 43 calories.
Does quinoa or blackberry have more carbohydrates?
By weight, blackberry has 60% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.