Whole Milk vs. Blackberry
Nutrition comparison of Whole Milk and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and blackberry:
- Blackberry has 132.2 times less saturated fat than whole milk.
- Blackberry is an excellent source of Vitamin C and dietary fiber.
- Whole milk has more riboflavin and Vitamin B12, however, blackberry contains more niacin and folate.
- Whole milk has signficantly more Vitamin D than blackberry.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole milk and blackberry contain similar amounts of calories - whole milk has 61 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to blackberry per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Blackberry | |
|---|---|---|
| Protein | 21% | 12% |
| Carbohydrates | 32% | 79% |
| Fat | 48% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk and blackberry contain similar amounts of carbs - whole milk has 4.8g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in blackberry are made of 52% dietary fiber and 48% sugar, whereas the carbs in whole milk comprise of 100% sugar.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has more dietary fiber than whole milk - blackberry has 5.3g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Whole milk and blackberry contain similar amounts of sugar - whole milk has 5.1g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Whole milk has 127% more protein than blackberry - whole milk has 3.2g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Blackberry has 132.2 times less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
cholesterol
Blackberry has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and blackberry does not contain significant amounts.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has more Vitamin C than whole milk - blackberry has 21mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has 318% more Vitamin A than blackberry - whole milk has 46ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than blackberry - whole milk has 51iu of Vitamin D per 100 grams and blackberry does not contain significant amounts.
Vitamin E
Whole milk and blackberry contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Whole milk and blackberry contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin and Vitamin B12, however, blackberry contains more niacin and folate. Both whole milk and blackberry contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Whole Milk | Blackberry | |
|---|---|---|
| Thiamin | 0.046 MG | 0.02 MG |
| Riboflavin | 0.169 MG | 0.026 MG |
| Niacin | 0.089 MG | 0.646 MG |
| Pantothenic acid | 0.373 MG | 0.276 MG |
| Vitamin B6 | 0.036 MG | 0.03 MG |
| Folate | 5 UG | 25 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 290% more calcium than blackberry - whole milk has 113mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Blackberry has 19 times more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Whole milk and blackberry contain similar amounts of potassium - whole milk has 132mg 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,
| Whole Milk | Blackberry | |
|---|---|---|
| beta-carotene | 7 UG | 128 UG |
| lutein + zeaxanthin | ~ | 118 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole milk and blackberry contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Blackberry | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.094 G |
| Total | 0.075 G | 0.094 G |
omega 6s
Comparing omega-6 fatty acids, both whole milk and blackberry contain significant amounts of linoleic acid.
| Whole Milk | Blackberry | |
|---|---|---|
| linoleic acid | 0.12 G | 0.186 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Blackberry (Blackberries, raw) .
Whole Milk 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 whole milk or blackberry contain more calories in 100 grams?Whole milk and blackberry contain similar amounts of calories - whole milk has 61 calories in 100g and blackberry has 43 calories.
Does whole milk or blackberry have more carbohydrates?
By weight, whole milk and blackberry contain similar amounts of carbs - whole milk has 4.8g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in blackberry are made of 50% dietary fiber and 50% sugar, whereas the carbs in whole milk comprise of 100% sugar.
Does whole milk or blackberry contain more calcium?
Whole milk is a rich source of calcium and it has 290% more calcium than blackberry - whole milk has 113mg of calcium in 100 grams and blackberry has 29mg of calcium.