Blackberry vs. Cauliflower
Nutrition comparison of Blackberry and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and cauliflower:
- Both cauliflower and blackberry are high in Vitamin C.
- Blackberry is an excellent source of dietary fiber.
- Cauliflower has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Cauliflower is a great source of potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and blackberry contain similar amounts of calories - cauliflower has 25 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is lighter in protein, heavier in carbs and similar to cauliflower for fat. Blackberry has a macronutrient ratio of 12:79:9 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Cauliflower | |
|---|---|---|
| Protein | 12% | 26% |
| Carbohydrates | 79% | 66% |
| Fat | 9% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower and blackberry contain similar amounts of carbs - cauliflower has 5g 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 165% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Cauliflower and blackberry contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Cauliflower and blackberry contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both cauliflower and blackberry are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both cauliflower and blackberry are high in Vitamin C. Cauliflower has 130% more Vitamin C than blackberry - cauliflower has 48.2mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Blackberry has more Vitamin A than cauliflower - blackberry has 11ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and blackberry contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Cauliflower and blackberry contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Cauliflower has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both blackberry and cauliflower contain significant amounts of niacin.
| Blackberry | Cauliflower | |
|---|---|---|
| Thiamin | 0.02 MG | 0.05 MG |
| Riboflavin | 0.026 MG | 0.06 MG |
| Niacin | 0.646 MG | 0.507 MG |
| Pantothenic acid | 0.276 MG | 0.667 MG |
| Vitamin B6 | 0.03 MG | 0.184 MG |
| Folate | 25 UG | 57 UG |
Minerals
calcium
Cauliflower and blackberry contain similar amounts of calcium - cauliflower has 22mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Cauliflower and blackberry contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Cauliflower is a great source of potassium and it has 85% more potassium than blackberry - cauliflower has 299mg 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 cauliflower contain significant amounts of kaempferol.
| Blackberry | Cauliflower | |
|---|---|---|
| kaempferol | 0.27 mg | 0.36 mg |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | 0.54 mg |
| apigenin | ~ | 0.03 mg |
| luteolin | ~ | 0.09 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,
| Blackberry | Cauliflower | |
|---|---|---|
| beta-carotene | 128 UG | ~ |
| lutein + zeaxanthin | 118 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Blackberry | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.015 G |
| Total | 0.094 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than cauliflower per 100 grams.
| Blackberry | Cauliflower | |
|---|---|---|
| linoleic acid | 0.186 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.186 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Blackberry g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower or blackberry contain more calories in 100 grams?Cauliflower and blackberry contain similar amounts of calories - cauliflower has 25 calories in 100g and blackberry has 43 calories.
Does cauliflower or blackberry have more carbohydrates?
By weight, cauliflower and blackberry contain similar amounts of carbs - cauliflower has 5g of carbs for 100g and blackberry has 9.6g of carbohydrates.