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.
Detailed nutritional comparison of whole milk and blackberry is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Whole Milk src
Image of Blackberry src

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 21:31:48 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Milk Blackberry
Protein 21% 12%
Carbohydrates 31% 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 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 Whole Milk or Blackberry .

Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Blackberry (Blackberries, raw) .

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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.