Blackberry vs. Walnut
Nutrition comparison of Blackberry and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and walnut:
- Both walnut and blackberry are high in dietary fiber.
- Blackberry is an excellent source of Vitamin C.
- Walnut has more thiamin, riboflavin, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, potassium and protein.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and blackberry has 93% less calories than walnut - walnut has 654 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 walnut for protein. Blackberry has a macronutrient ratio of 12:79:9 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Walnut | |
|---|---|---|
| Protein | 12% | 9% |
| Carbohydrates | 79% | 8% |
| Fat | 9% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut and blackberry contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both walnut and blackberry are high in dietary fiber. Walnut has 26% more dietary fiber than blackberry - walnut has 6.7g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Walnut and blackberry contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 996% more protein than blackberry - walnut has 15.2g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Walnut is high in saturated fat and blackberry has 100% less saturated fat than walnut - walnut has 6.1g 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 15 times more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Walnut and blackberry contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Walnut and blackberry contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Walnut and blackberry contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, Vitamin B6 and folate. Both blackberry and walnut contain significant amounts of niacin and pantothenic acid.
| Blackberry | Walnut | |
|---|---|---|
| Thiamin | 0.02 MG | 0.341 MG |
| Riboflavin | 0.026 MG | 0.15 MG |
| Niacin | 0.646 MG | 1.125 MG |
| Pantothenic acid | 0.276 MG | 0.57 MG |
| Vitamin B6 | 0.03 MG | 0.537 MG |
| Folate | 25 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 238% more calcium than blackberry - walnut has 98mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Walnut is a great source of iron and it has 369% more iron than blackberry - walnut has 2.9mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Walnut is an excellent source of potassium and it has 172% more potassium than blackberry - walnut has 441mg 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,
| Blackberry | Walnut | |
|---|---|---|
| beta-carotene | 128 UG | 12 UG |
| lutein + zeaxanthin | 118 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than blackberry per 100 grams.
| Blackberry | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 9.08 G |
| Total | 0.094 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than blackberry per 100 grams.
| Blackberry | Walnut | |
|---|---|---|
| linoleic acid | 0.186 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.186 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Blackberry g
()
|
Daily Values (%) |
Walnut 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 walnut or blackberry contain more calories in 100 grams?Walnut is high in calories and blackberry has 90% less calories than walnut - walnut has 654 calories in 100g and blackberry has 43 calories.
Does walnut or blackberry have more carbohydrates?
By weight, walnut and blackberry contain similar amounts of carbs - walnut has 13.7g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does walnut or blackberry contain more calcium?
Walnut is a rich source of calcium and it has 240% more calcium than blackberry - walnut has 98mg of calcium in 100 grams and blackberry has 29mg of calcium.
Does walnut or blackberry contain more potassium?
Walnut is a rich source of potassium and it has 170% more potassium than blackberry - walnut has 441mg of potassium in 100 grams and blackberry has 162mg of potassium.