Blackberry vs. Tomato
Nutrition comparison of Blackberry and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and tomato:
- Both tomato and blackberry are high in Vitamin C.
- Blackberry has more pantothenic acid, however, tomato contains more Vitamin B6.
- Blackberry is an excellent source of dietary fiber.
- Tomato has 58% less calories than blackberry.
- Tomato is a great source of potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 58% less calories than blackberry - tomato has 18 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is lighter in protein, heavier in carbs and similar to tomato for fat. Blackberry has a macronutrient ratio of 12:79:9 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Tomato | |
|---|---|---|
| Protein | 12% | 17% |
| Carbohydrates | 79% | 75% |
| Fat | 9% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato and blackberry contain similar amounts of carbs - tomato has 3.9g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in tomato are made of 69% sugar and 31% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has 342% more dietary fiber than tomato - tomato has 1.2g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Tomato and blackberry contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Tomato and blackberry contain similar amounts of protein - tomato has 0.88g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both tomato and blackberry are low in saturated fat - tomato has 0.03g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both tomato and blackberry are high in Vitamin C. Blackberry has 53% more Vitamin C than tomato - tomato has 13.7mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Tomato has 282% more Vitamin A than blackberry - tomato has 42ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Tomato and blackberry contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Tomato and blackberry contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Blackberry has more pantothenic acid, however, tomato contains more Vitamin B6. Both blackberry and tomato contain significant amounts of thiamin, riboflavin, niacin and folate.
| Blackberry | Tomato | |
|---|---|---|
| Thiamin | 0.02 MG | 0.037 MG |
| Riboflavin | 0.026 MG | 0.019 MG |
| Niacin | 0.646 MG | 0.594 MG |
| Pantothenic acid | 0.276 MG | 0.089 MG |
| Vitamin B6 | 0.03 MG | 0.08 MG |
| Folate | 25 UG | 15 UG |
Minerals
calcium
Blackberry has 190% more calcium than tomato - tomato has 10mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Tomato and blackberry contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Tomato is a great source of potassium and it has 46% more potassium than blackberry - tomato has 237mg 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,
| Blackberry | Tomato | |
|---|---|---|
| kaempferol | 0.27 mg | 0.09 mg |
| myricetin | 0.67 mg | 0.13 mg |
| Quercetin | 3.58 mg | 0.58 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, both blackberry and tomato contain significant amounts of lutein + zeaxanthin.
| Blackberry | Tomato | |
|---|---|---|
| beta-carotene | 128 UG | 449 UG |
| lutein + zeaxanthin | 118 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Blackberry | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.003 G |
| Total | 0.094 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than tomato per 100 grams.
| Blackberry | Tomato | |
|---|---|---|
| linoleic acid | 0.186 G | 0.08 G |
| Total | 0.186 G | 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .
Blackberry g
()
|
Daily Values (%) |
Tomato 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 tomato or blackberry contain more calories in 100 grams?Tomato has 60% less calories than blackberry - tomato has 18 calories in 100g and blackberry has 43 calories.
Does tomato or blackberry have more carbohydrates?
By weight, tomato and blackberry contain similar amounts of carbs - tomato has 3.9g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in tomato are made of 70% sugar and 30% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.