Brown Rice vs. Blackberry
Nutrition comparison of Cooked Brown Rice and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and blackberry:
- Blackberry has 62% less carbohydrates than brown rice.
- Blackberry is an excellent source of Vitamin C and dietary fiber.
- Brown rice has 19.3 times less sugar than blackberry.
- Brown rice has more thiamin, riboflavin, niacin and Vitamin B6, however, blackberry contains more folate.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and blackberry has 65% less calories than brown rice - brown rice has 123 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, brown rice is heavier in carbs and similar to blackberry for protein and fat. Brown rice has a macronutrient ratio of 9:84:7 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Blackberry | |
|---|---|---|
| Protein | 9% | 12% |
| Carbohydrates | 84% | 79% |
| Fat | 7% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 62% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has 231% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Brown rice has 19.3 times less sugar than blackberry - brown rice has 0.24g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Brown rice and blackberry contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both brown rice and blackberry are low in saturated fat - brown rice has 0.26g 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 more Vitamin C than brown rice - blackberry has 21mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Blackberry has more Vitamin A than brown rice - blackberry has 11ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and blackberry contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Brown rice and blackberry contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, riboflavin, niacin and Vitamin B6, however, blackberry contains more folate. Both brown rice and blackberry contain significant amounts of pantothenic acid.
| Brown Rice | Blackberry | |
|---|---|---|
| Thiamin | 0.178 MG | 0.02 MG |
| Riboflavin | 0.069 MG | 0.026 MG |
| Niacin | 2.561 MG | 0.646 MG |
| Pantothenic acid | 0.38 MG | 0.276 MG |
| Vitamin B6 | 0.123 MG | 0.03 MG |
| Folate | 9 UG | 25 UG |
Minerals
calcium
Blackberry has 867% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Brown rice and blackberry contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Blackberry has 88% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and blackberry has 162mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Blackberry | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.094 G |
| Total | 0.011 G | 0.094 G |
omega 6s
Comparing omega-6 fatty acids, both brown rice and blackberry contain significant amounts of linoleic acid.
| Brown Rice | Blackberry | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.186 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Blackberry (Blackberries, raw) .
Cooked Brown Rice 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 brown rice or blackberry contain more calories in 100 grams?Brown rice is high in calories and blackberry has 70% less calories than brown rice - brown rice has 123 calories in 100g and blackberry has 43 calories.
Does brown rice or blackberry have more carbohydrates?
By weight, blackberry has 60% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and blackberry has 9.6g of carbohydrates.