Blackberry vs. Grapes
Nutrition comparison of Blackberry and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and grapes:
- Blackberry has 68% less sugar than grape.
- Blackberry is an excellent source of Vitamin C and dietary fiber.
- Grape has more thiamin, riboflavin and Vitamin B6, however, blackberry contains more niacin, pantothenic acid and folate.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blackberry has 38% less calories than grape - blackberry has 43 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and heavier in fat compared to grapes per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Grapes | |
|---|---|---|
| Protein | 12% | 4% |
| Carbohydrates | 79% | 95% |
| Fat | 9% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 47% less carbohydrates than grape - blackberry has 9.6g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has 489% more dietary fiber than grape - blackberry has 5.3g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Blackberry has 68% less sugar than grape - blackberry has 4.9g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Blackberry and grapes contain similar amounts of protein - blackberry has 1.4g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both blackberry and grapes are low in saturated fat - blackberry has 0.01g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has 556% more Vitamin C than grape - blackberry has 21mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Blackberry and grapes contain similar amounts of Vitamin A - blackberry has 11ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Blackberry and grapes contain similar amounts of Vitamin E - blackberry has 1.2mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Blackberry and grapes contain similar amounts of Vitamin K - blackberry has 19.8ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more thiamin, riboflavin and Vitamin B6, however, blackberry contains more niacin, pantothenic acid and folate.
| Blackberry | Grapes | |
|---|---|---|
| Thiamin | 0.02 MG | 0.069 MG |
| Riboflavin | 0.026 MG | 0.07 MG |
| Niacin | 0.646 MG | 0.188 MG |
| Pantothenic acid | 0.276 MG | 0.05 MG |
| Vitamin B6 | 0.03 MG | 0.086 MG |
| Folate | 25 UG | 2 UG |
Minerals
calcium
Blackberry has 190% more calcium than grape - blackberry has 29mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Blackberry and grapes contain similar amounts of iron - blackberry has 0.62mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Blackberry and grapes contain similar amounts of potassium - blackberry has 162mg of potassium per 100 grams and grape has 191mg 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, both blackberry and grapes contain significant amounts of lutein + zeaxanthin.
| Blackberry | Grapes | |
|---|---|---|
| beta-carotene | 128 UG | 39 UG |
| lutein + zeaxanthin | 118 UG | 72 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than grape per 100 grams.
| Blackberry | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.011 G |
| Total | 0.094 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than grape per 100 grams.
| Blackberry | Grapes | |
|---|---|---|
| linoleic acid | 0.186 G | 0.037 G |
| Total | 0.186 G | 0.037 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 Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .
Blackberry g
()
|
Daily Values (%) |
Grapes 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 blackberry or grapes contain more calories in 100 grams?Blackberry has 40% less calories than grape - blackberry has 43 calories in 100g and grape has 69 calories.
Does blackberry or grapes have more carbohydrates?
By weight, blackberry has 50% fewer carbohydrates than grape - blackberry has 9.6g of carbs for 100g and grape has 18.1g of carbohydrates.