Blackberry vs. Grapefruit
Nutrition comparison of Blackberry and Grapefruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and grapefruit:
- Both blackberry and grapefruit are high in Vitamin C.
- Blackberry has more niacin.
- Blackberry is an excellent source of dietary fiber.
- Grapefruit has more beta-carotene and lycopene than blackberry, however, blackberry contains more lutein + zeaxanthin than grapefruit.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blackberry and grapefruit contain similar amounts of calories - blackberry has 43 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and heavier in fat compared to grapefruit per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Grapefruit | |
|---|---|---|
| Protein | 12% | 7% |
| Carbohydrates | 79% | 91% |
| Fat | 9% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry and grapefruit contain similar amounts of carbs - blackberry has 9.6g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has 231% more dietary fiber than grapefruit - blackberry has 5.3g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Blackberry and grapefruit contain similar amounts of sugar - blackberry has 4.9g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Blackberry and grapefruit contain similar amounts of protein - blackberry has 1.4g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both blackberry and grapefruit are low in saturated fat - blackberry has 0.01g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both blackberry and grapefruit are high in Vitamin C. Grapefruit has 49% more Vitamin C than blackberry - blackberry has 21mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 427% more Vitamin A than blackberry - blackberry has 11ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Blackberry and grapefruit contain similar amounts of Vitamin E - blackberry has 1.2mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Blackberry has more Vitamin K than grapefruit - blackberry has 19.8ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Blackberry has more niacin. Both blackberry and grapefruit contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Blackberry | Grapefruit | |
|---|---|---|
| Thiamin | 0.02 MG | 0.043 MG |
| Riboflavin | 0.026 MG | 0.031 MG |
| Niacin | 0.646 MG | 0.204 MG |
| Pantothenic acid | 0.276 MG | 0.262 MG |
| Vitamin B6 | 0.03 MG | 0.053 MG |
| Folate | 25 UG | 13 UG |
Minerals
calcium
Blackberry and grapefruit contain similar amounts of calcium - blackberry has 29mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Blackberry has 675% more iron than grapefruit - blackberry has 0.62mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Blackberry and grapefruit contain similar amounts of potassium - blackberry has 162mg of potassium per 100 grams and grapefruit has 135mg 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 has more kaempferol, myricetin and quercetin than grapefruit per 100 grams, however, grapefruit contains more luteolin than blackberry per 100 grams.
| Blackberry | Grapefruit | |
|---|---|---|
| kaempferol | 0.27 mg | 0.01 mg |
| myricetin | 0.67 mg | 0.01 mg |
| Quercetin | 3.58 mg | 0.33 mg |
| luteolin | ~ | 0.6 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, grapefruit has more beta-carotene and lycopene than blackberry per 100 grams, however, blackberry contains more lutein + zeaxanthin than grapefruit per 100 grams.
| Blackberry | Grapefruit | |
|---|---|---|
| beta-carotene | 128 UG | 686 UG |
| lutein + zeaxanthin | 118 UG | 5 UG |
| alpha-carotene | ~ | 3 UG |
| lycopene | ~ | 1419 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Blackberry | Grapefruit | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.008 G |
| Total | 0.094 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than grapefruit per 100 grams.
| Blackberry | Grapefruit | |
|---|---|---|
| linoleic acid | 0.186 G | 0.029 G |
| Total | 0.186 G | 0.029 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 Grapefruit (Grapefruit, raw, pink and red, all areas) .
Blackberry g
()
|
Daily Values (%) |
Grapefruit 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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
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 % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 blackberry or grapefruit contain more calories in 100 grams?Blackberry and grapefruit contain similar amounts of calories - blackberry has 43 calories in 100g and grapefruit has 42 calories.
Does blackberry or grapefruit have more carbohydrates?
By weight, blackberry and grapefruit contain similar amounts of carbs - blackberry has 9.6g of carbs for 100g and grapefruit has 10.7g of carbohydrates.