Blackberry vs. Zucchini
Nutrition comparison of Blackberry and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and zucchini:
- Both zucchini and blackberry are high in Vitamin C.
- Blackberry is an excellent source of dietary fiber.
- Zucchini has 60% less calories than blackberry.
- Zucchini has 68% less carbohydrates than blackberry.
- Zucchini has more riboflavin and Vitamin B6.
- Zucchini is a great source of potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 60% less calories than blackberry - zucchini has 17 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is lighter in protein, heavier in carbs and lighter in fat compared to zucchini per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Zucchini | |
|---|---|---|
| Protein | 12% | 24% |
| Carbohydrates | 79% | 62% |
| Fat | 9% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 68% less carbohydrates than blackberry - zucchini has 3.1g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% 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 430% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Zucchini and blackberry contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Zucchini and blackberry contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both zucchini and blackberry are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both zucchini and blackberry are high in Vitamin C. Blackberry has 17% more Vitamin C than zucchini - zucchini has 17.9mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Zucchini and blackberry contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Zucchini and blackberry contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Zucchini and blackberry contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin and Vitamin B6. Both blackberry and zucchini contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Blackberry | Zucchini | |
|---|---|---|
| Thiamin | 0.02 MG | 0.045 MG |
| Riboflavin | 0.026 MG | 0.094 MG |
| Niacin | 0.646 MG | 0.451 MG |
| Pantothenic acid | 0.276 MG | 0.204 MG |
| Vitamin B6 | 0.03 MG | 0.163 MG |
| Folate | 25 UG | 24 UG |
Minerals
calcium
Blackberry has 81% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Zucchini and blackberry contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Zucchini is a great source of potassium and it has 61% more potassium than blackberry - zucchini has 261mg 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 | Zucchini | |
|---|---|---|
| kaempferol | 0.27 mg | ~ |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | 0.66 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 zucchini contain significant amounts of beta-carotene.
| Blackberry | Zucchini | |
|---|---|---|
| beta-carotene | 128 UG | 120 UG |
| lutein + zeaxanthin | 118 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blackberry and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Blackberry | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.061 G |
| Total | 0.094 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than zucchini per 100 grams.
| Blackberry | Zucchini | |
|---|---|---|
| linoleic acid | 0.186 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.186 G | 0.031 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .
Blackberry g
()
|
Daily Values (%) |
Zucchini 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 zucchini or blackberry contain more calories in 100 grams?Zucchini has 60% less calories than blackberry - zucchini has 17 calories in 100g and blackberry has 43 calories.
Does zucchini or blackberry have more carbohydrates?
By weight, zucchini has 70% fewer carbohydrates than blackberry - zucchini has 3.1g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.