Blackberry vs. Blueberry
Nutrition comparison of Blackberry and Blueberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and blueberry:
- Both blueberry and blackberry are high in dietary fiber.
- Blackberry has 51% less sugar than blueberry.
- Blackberry has more pantothenic acid and folate.
- Blackberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blueberry and blackberry contain similar amounts of calories - blueberry has 57 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and heavier in fat compared to blueberry per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Blueberry | |
|---|---|---|
| Protein | 12% | 5% |
| Carbohydrates | 79% | 91% |
| Fat | 9% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry and blackberry contain similar amounts of carbs - blueberry has 14.5g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both blueberry and blackberry are high in dietary fiber. Blackberry has 121% more dietary fiber than blueberry - blueberry has 2.4g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Blackberry has 51% less sugar than blueberry - blueberry has 10g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Blueberry and blackberry contain similar amounts of protein - blueberry has 0.74g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both blueberry and blackberry are low in saturated fat - blueberry has 0.03g 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 116% more Vitamin C than blueberry - blueberry has 9.7mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Blueberry and blackberry contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Blueberry and blackberry contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Blueberry and blackberry contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Blackberry has more pantothenic acid and folate. Both blackberry and blueberry contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Blackberry | Blueberry | |
|---|---|---|
| Thiamin | 0.02 MG | 0.037 MG |
| Riboflavin | 0.026 MG | 0.041 MG |
| Niacin | 0.646 MG | 0.418 MG |
| Pantothenic acid | 0.276 MG | 0.124 MG |
| Vitamin B6 | 0.03 MG | 0.052 MG |
| Folate | 25 UG | 6 UG |
Minerals
calcium
Blackberry has 383% more calcium than blueberry - blueberry has 6mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Blueberry and blackberry contain similar amounts of iron - blueberry has 0.28mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Blackberry has 110% more potassium than blueberry - blueberry has 77mg 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, both blackberry and blueberry contain significant amounts of myricetin.
| Blackberry | Blueberry | |
|---|---|---|
| kaempferol | 0.27 mg | 1.66 mg |
| myricetin | 0.67 mg | 1.3 mg |
| Quercetin | 3.58 mg | 7.67 mg |
| luteolin | ~ | 0.2 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 blueberry contain significant amounts of lutein + zeaxanthin.
| Blackberry | Blueberry | |
|---|---|---|
| beta-carotene | 128 UG | 32 UG |
| lutein + zeaxanthin | 118 UG | 80 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blackberry and blueberry contain significant amounts of alpha linoleic acid (ALA).
| Blackberry | Blueberry | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.058 G |
| Total | 0.094 G | 0.058 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than blueberry per 100 grams.
| Blackberry | Blueberry | |
|---|---|---|
| linoleic acid | 0.186 G | 0.088 G |
| Total | 0.186 G | 0.088 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 Blueberry (Blueberries, raw) .
Blackberry g
()
|
Daily Values (%) |
Blueberry 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 blueberry or blackberry contain more calories in 100 grams?Blueberry and blackberry contain similar amounts of calories - blueberry has 57 calories in 100g and blackberry has 43 calories.
Does blueberry or blackberry have more carbohydrates?
By weight, blueberry and blackberry contain similar amounts of carbs - blueberry has 14.5g of carbs for 100g and blackberry has 9.6g of carbohydrates.