Blackberry vs. Lentils
Nutrition comparison of Blackberry and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and lentils:
- Both lentils and blackberry are high in dietary fiber.
- Blackberry has 52% less carbohydrates than lentil.
- Blackberry is an excellent source of Vitamin C.
- Lentil has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron and potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and blackberry has 63% less calories than lentil - lentil has 116 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is lighter in protein, heavier in carbs and heavier in fat compared to lentils per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Lentils | |
|---|---|---|
| Protein | 12% | 30% |
| Carbohydrates | 79% | 67% |
| Fat | 9% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 52% less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both lentils and blackberry are high in dietary fiber. Lentil has 49% more dietary fiber than blackberry - lentil has 7.9g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Lentils and blackberry contain similar amounts of sugar - lentil has 1.8g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Lentil is a great source of protein and it has 549% more protein than blackberry - lentil has 9g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both lentils and blackberry are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has 13 times more Vitamin C than lentil - lentil has 1.5mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Blackberry has more Vitamin A than lentil - blackberry has 11ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and blackberry contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Lentils and blackberry contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both blackberry and lentils contain significant amounts of niacin.
| Blackberry | Lentils | |
|---|---|---|
| Thiamin | 0.02 MG | 0.169 MG |
| Riboflavin | 0.026 MG | 0.073 MG |
| Niacin | 0.646 MG | 1.06 MG |
| Pantothenic acid | 0.276 MG | 0.638 MG |
| Vitamin B6 | 0.03 MG | 0.178 MG |
| Folate | 25 UG | 181 UG |
Minerals
calcium
Blackberry has 53% more calcium than lentil - lentil has 19mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Lentil is an excellent source of iron and it has 437% more iron than blackberry - lentil has 3.3mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Lentil is an excellent source of potassium and it has 128% more potassium than blackberry - lentil has 369mg of potassium per 100 grams and blackberry has 162mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Blackberry | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.037 G |
| Total | 0.094 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, both blackberry and lentils contain significant amounts of linoleic acid.
| Blackberry | Lentils | |
|---|---|---|
| linoleic acid | 0.186 G | 0.137 G |
| Total | 0.186 G | 0.137 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 Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Blackberry g
()
|
Daily Values (%) |
Cooked Lentils 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 lentils or blackberry contain more calories in 100 grams?Lentil is high in calories and blackberry has 60% less calories than lentil - lentil has 116 calories in 100g and blackberry has 43 calories.
Does lentils or blackberry have more carbohydrates?
By weight, blackberry has 50% fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does lentils or blackberry contain more iron?
Lentil is an abundant source of iron and it has 440% more iron than blackberry - lentil has 3.3mg of iron in 100 grams and blackberry has 0.62mg of iron.
Does lentils or blackberry contain more potassium?
Lentil is a rich source of potassium and it has 130% more potassium than blackberry - lentil has 369mg of potassium in 100 grams and blackberry has 162mg of potassium.