Blackberry vs. Spinach
Nutrition comparison of Blackberry and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and spinach:
- Both spinach and blackberry are high in Vitamin C and dietary fiber.
- Spinach has 10.6 times less sugar than blackberry.
- Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, blackberry contains more pantothenic acid.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and blackberry contain similar amounts of calories - spinach has 23 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is much lighter in protein, much heavier in carbs and similar to spinach for fat. Blackberry has a macronutrient ratio of 12:79:9 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Spinach | |
|---|---|---|
| Protein | 12% | 39% |
| Carbohydrates | 79% | 49% |
| Fat | 9% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and blackberry contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both spinach and blackberry are high in dietary fiber. Blackberry has 141% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Spinach has 10.6 times less sugar than blackberry - spinach has 0.42g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Spinach and blackberry contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both spinach and blackberry are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both spinach and blackberry are high in Vitamin C. Spinach has 34% more Vitamin C than blackberry - spinach has 28.1mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 41 times more Vitamin A than blackberry - spinach has 469ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Spinach and blackberry contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 23 times more Vitamin K than blackberry - spinach has 482.9ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, blackberry contains more pantothenic acid. Both blackberry and spinach contain significant amounts of niacin.
| Blackberry | Spinach | |
|---|---|---|
| Thiamin | 0.02 MG | 0.078 MG |
| Riboflavin | 0.026 MG | 0.189 MG |
| Niacin | 0.646 MG | 0.724 MG |
| Pantothenic acid | 0.276 MG | 0.065 MG |
| Vitamin B6 | 0.03 MG | 0.195 MG |
| Folate | 25 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 241% more calcium than blackberry - spinach has 99mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Spinach is a great source of iron and it has 337% more iron than blackberry - spinach has 2.7mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Spinach is an excellent source of potassium and it has 244% more potassium than blackberry - spinach has 558mg of potassium per 100 grams and blackberry has 162mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both blackberry and spinach contain significant amounts of myricetin and quercetin.
| Blackberry | Spinach | |
|---|---|---|
| kaempferol | 0.27 mg | 6.38 mg |
| myricetin | 0.67 mg | 0.35 mg |
| Quercetin | 3.58 mg | 3.97 mg |
| luteolin | ~ | 0.74 mg |
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,
| Blackberry | Spinach | |
|---|---|---|
| beta-carotene | 128 UG | 5626 UG |
| lutein + zeaxanthin | 118 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blackberry and spinach contain significant amounts of alpha linoleic acid (ALA).
| Blackberry | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.138 G |
| Total | 0.094 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than spinach per 100 grams.
| Blackberry | Spinach | |
|---|---|---|
| linoleic acid | 0.186 G | 0.026 G |
| Total | 0.186 G | 0.026 G |
Customize your serving size
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 Spinach .
Note: The specific food items compared are: Blackberry (Blackberries, raw) and Spinach (Spinach, raw) .
Blackberry g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
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 % |
|
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 % |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
|
UG % | |
| MG % |
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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 spinach or blackberry contain more calories in 100 grams?Spinach and blackberry contain similar amounts of calories - spinach has 23 calories in 100g and blackberry has 43 calories.
Is spinach or blackberry better for protein?
Spinach and blackberry contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and blackberry has 1.4g of protein.
Does spinach or blackberry have more carbohydrates?
By weight, spinach and blackberry contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does spinach or blackberry contain more calcium?
Spinach is a rich source of calcium and it has 240% more calcium than blackberry - spinach has 99mg of calcium in 100 grams and blackberry has 29mg of calcium.
Does spinach or blackberry contain more potassium?
Spinach is a rich source of potassium and it has 240% more potassium than blackberry - spinach has 558mg of potassium in 100 grams and blackberry has 162mg of potassium.