Egg vs. Blackberry
Nutrition comparison of Egg and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and blackberry:
- Blackberry has 222.2 times less saturated fat than egg.
- Blackberry is an excellent source of Vitamin C and dietary fiber.
- Egg has 12.1 times less sugar than blackberry.
- Egg has 12.3 times less carbohydrates than blackberry.
- Egg has more lutein + zeaxanthin than blackberry, however, blackberry contains more beta-carotene than egg.
- Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, blackberry contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, egg has more dha than blackberry.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and blackberry has 70% less calories than egg - egg has 143 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to blackberry per calorie. Egg has a macronutrient ratio of 36:2:62 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Blackberry | |
|---|---|---|
| Protein | 36% | 12% |
| Carbohydrates | 2% | 79% |
| Fat | 62% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 12.3 times less carbohydrates than blackberry - egg has 0.72g 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 egg comprise of 100% sugar.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has more dietary fiber than egg - blackberry has 5.3g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 12.1 times less sugar than blackberry - egg has 0.37g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 804% more protein than blackberry - egg has 12.6g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Blackberry has 222.2 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
trans fat
Both egg and blackberry are low in trans fat - egg has 0.04g of trans fat per 100 grams and blackberry does not contain significant amounts.
cholesterol
Egg is high in cholesterol and blackberry has less cholesterol than egg - egg has 372mg 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 egg - blackberry has 21mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 13 times more Vitamin A than blackberry - egg has 160ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than blackberry - egg has 82iu of Vitamin D per 100 grams and blackberry does not contain significant amounts.
Vitamin E
Egg and blackberry contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Egg and blackberry contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, blackberry contains more niacin. Both egg and blackberry contain significant amounts of thiamin and folate.
| Egg | Blackberry | |
|---|---|---|
| Thiamin | 0.04 MG | 0.02 MG |
| Riboflavin | 0.457 MG | 0.026 MG |
| Niacin | 0.075 MG | 0.646 MG |
| Pantothenic acid | 1.533 MG | 0.276 MG |
| Vitamin B6 | 0.17 MG | 0.03 MG |
| Folate | 47 UG | 25 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 93% more calcium than blackberry - egg has 56mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Egg has 182% more iron than blackberry - egg has 1.8mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Egg and blackberry contain similar amounts of potassium - egg has 138mg 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, egg has more lutein + zeaxanthin than blackberry per 100 grams, however, blackberry contains more beta-carotene than egg per 100 grams.
| Egg | Blackberry | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 118 UG |
| beta-carotene | ~ | 128 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than blackberry per 100 grams. Both egg and blackberry contain significant amounts of alpha linoleic acid (ALA).
| Egg | Blackberry | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.094 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.094 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than blackberry per 100 grams.
| Egg | Blackberry | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.186 G |
| Total | 1.577 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 Egg or Blackberry .
Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Blackberry (Blackberries, raw) .
Egg g
()
|
Daily Values (%) |
Blackberry g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 egg or blackberry contain more calories in 100 grams?Egg is high in calories and blackberry has 70% less calories than egg - egg has 143 calories in 100g and blackberry has 43 calories.
Is egg or blackberry better for protein?
Egg is a fantastic source of protein and it has 800% more protein than blackberry - egg has 12.6g of protein per 100 grams and blackberry has 1.4g of protein.
Does egg or blackberry have more carbohydrates?
By weight, egg has 12.3 times fewer carbohydrates than blackberry - egg has 0.72g 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 egg comprise of 100% sugar.