Blackberry vs. Kiwi
Nutrition comparison of Blackberry and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and kiwi:
- Both kiwi and blackberry are high in Vitamin C and dietary fiber.
- Blackberry has more niacin, however, kiwi contains more Vitamin B6.
- Kiwi is an excellent source of potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and blackberry contain similar amounts of calories - kiwi has 61 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and similar to kiwi for fat. Blackberry has a macronutrient ratio of 12:79:9 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Kiwi | |
|---|---|---|
| Protein | 12% | 7% |
| Carbohydrates | 79% | 87% |
| Fat | 9% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and blackberry contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both kiwi and blackberry are high in dietary fiber. Blackberry has 77% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Blackberry has 46% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Kiwi and blackberry contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both kiwi and blackberry are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both kiwi and blackberry are high in Vitamin C. Kiwi has 341% more Vitamin C than blackberry - kiwi has 92.7mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Kiwi and blackberry contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Kiwi and blackberry contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Kiwi has 104% more Vitamin K than blackberry - kiwi has 40.3ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Blackberry has more niacin, however, kiwi contains more Vitamin B6. Both blackberry and kiwi contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Blackberry | Kiwi | |
|---|---|---|
| Thiamin | 0.02 MG | 0.027 MG |
| Riboflavin | 0.026 MG | 0.025 MG |
| Niacin | 0.646 MG | 0.341 MG |
| Pantothenic acid | 0.276 MG | 0.183 MG |
| Vitamin B6 | 0.03 MG | 0.063 MG |
| Folate | 25 UG | 25 UG |
Minerals
calcium
Kiwi and blackberry contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Kiwi and blackberry contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 93% more potassium than blackberry - kiwi has 312mg 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, kiwi has more kaempferol and luteolin than blackberry per 100 grams, however, blackberry contains more myricetin and quercetin than kiwi per 100 grams.
| Blackberry | Kiwi | |
|---|---|---|
| kaempferol | 0.27 mg | 1.03 mg |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | 0.04 mg |
| luteolin | ~ | 0.74 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, both blackberry and kiwi contain significant amounts of lutein + zeaxanthin.
| Blackberry | Kiwi | |
|---|---|---|
| beta-carotene | 128 UG | 52 UG |
| lutein + zeaxanthin | 118 UG | 122 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Blackberry | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.042 G |
| Total | 0.094 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, both blackberry and kiwi contain significant amounts of linoleic acid.
| Blackberry | Kiwi | |
|---|---|---|
| linoleic acid | 0.186 G | 0.246 G |
| Total | 0.186 G | 0.246 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 Kiwi (Kiwifruit, green, raw) .
Blackberry g
()
|
Daily Values (%) |
Kiwi 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 kiwi or blackberry contain more calories in 100 grams?Kiwi and blackberry contain similar amounts of calories - kiwi has 61 calories in 100g and blackberry has 43 calories.
Does kiwi or blackberry have more carbohydrates?
By weight, kiwi and blackberry contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does kiwi or blackberry contain more potassium?
Kiwi is a rich source of potassium and it has 90% more potassium than blackberry - kiwi has 312mg of potassium in 100 grams and blackberry has 162mg of potassium.