Oats vs. Blackberry
Nutrition comparison of Oats and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and blackberry:
- Both oats and blackberry are high in dietary fiber.
- Blackberry has 85.9 times less saturated fat than oat.
- Blackberry is an excellent source of Vitamin C.
- Oat has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and blackberry has 89% less calories than oat - oat has 389 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, oats is heavier in protein, lighter in carbs and heavier in fat compared to blackberry per calorie. Oats has a macronutrient ratio of 17:67:16 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Blackberry | |
|---|---|---|
| Protein | 17% | 12% |
| Carbohydrates | 67% | 79% |
| Fat | 16% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and blackberry has 85% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both oats and blackberry are high in dietary fiber. Oat has 100% more dietary fiber than blackberry - oat has 10.6g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Oat has less sugar than blackberry - blackberry has 4.9g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 11 times more protein than blackberry - oat has 16.9g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Blackberry has 85.9 times less saturated fat than oat - oat has 1.2g 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 more Vitamin C than oat - blackberry has 21mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Blackberry has more Vitamin A than oat - blackberry has 11ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Blackberry has more Vitamin E than oat - blackberry has 1.2mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Blackberry has more Vitamin K than oat - blackberry has 19.8ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both oats and blackberry contain significant amounts of niacin.
| Oats | Blackberry | |
|---|---|---|
| Thiamin | 0.763 MG | 0.02 MG |
| Riboflavin | 0.139 MG | 0.026 MG |
| Niacin | 0.961 MG | 0.646 MG |
| Pantothenic acid | 1.349 MG | 0.276 MG |
| Vitamin B6 | 0.119 MG | 0.03 MG |
| Folate | 56 UG | 25 UG |
Minerals
calcium
Oat is a great source of calcium and it has 86% more calcium than blackberry - oat has 54mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Oat is an excellent source of iron and it has 661% more iron than blackberry - oat has 4.7mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Oat is an excellent source of potassium and it has 165% more potassium than blackberry - oat has 429mg of potassium per 100 grams and blackberry has 162mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and blackberry contain significant amounts of alpha linoleic acid (ALA).
| Oats | Blackberry | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.094 G |
| Total | 0.111 G | 0.094 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than blackberry per 100 grams.
| Oats | Blackberry | |
|---|---|---|
| linoleic acid | 2.424 G | 0.186 G |
| Total | 2.424 G | 0.186 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Blackberry (Blackberries, raw) .
Oats g
()
|
Daily Values (%) |
Blackberry 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 oats or blackberry contain more calories in 100 grams?Oat is high in calories and blackberry has 90% less calories than oat - oat has 389 calories in 100g and blackberry has 43 calories.
Does oats or blackberry have more carbohydrates?
By weight, oat is high in carbohydrates and blackberry has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does oats or blackberry contain more iron?
Oat is an abundant source of iron and it has 660% more iron than blackberry - oat has 4.7mg of iron in 100 grams and blackberry has 0.62mg of iron.
Does oats or blackberry contain more potassium?
Oat is a rich source of potassium and it has 170% more potassium than blackberry - oat has 429mg of potassium in 100 grams and blackberry has 162mg of potassium.