Blackberry vs. Orange
Nutrition comparison of Blackberry and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and orange:
- Both orange and blackberry are high in Vitamin C and dietary fiber.
- Orange has more thiamin.
- Orange is a great source of calcium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and blackberry contain similar amounts of calories - orange has 46 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and heavier in fat compared to orange per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Orange | |
|---|---|---|
| Protein | 12% | 6% |
| Carbohydrates | 79% | 91% |
| Fat | 9% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and blackberry contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Both orange and blackberry are high in dietary fiber. Blackberry has 121% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Blackberry has 47% less sugar than orange - orange has 9.1g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Orange and blackberry contain similar amounts of protein - orange has 0.7g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both orange and blackberry are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both orange and blackberry are high in Vitamin C. Orange has 114% more Vitamin C than blackberry - orange has 45mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Orange and blackberry contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Orange and blackberry contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Blackberry has more Vitamin K than orange - blackberry has 19.8ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin. Both blackberry and orange contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blackberry | Orange | |
|---|---|---|
| Thiamin | 0.02 MG | 0.1 MG |
| Riboflavin | 0.026 MG | 0.04 MG |
| Niacin | 0.646 MG | 0.4 MG |
| Pantothenic acid | 0.276 MG | 0.25 MG |
| Vitamin B6 | 0.03 MG | 0.051 MG |
| Folate | 25 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 48% more calcium than blackberry - orange has 43mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Blackberry has 589% more iron than orange - orange has 0.09mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Orange and blackberry contain similar amounts of potassium - orange has 169mg of potassium per 100 grams and blackberry has 162mg 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 orange contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Blackberry | Orange | |
|---|---|---|
| beta-carotene | 128 UG | 71 UG |
| lutein + zeaxanthin | 118 UG | 129 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than orange per 100 grams.
| Blackberry | Orange | |
|---|---|---|
| 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 orange per 100 grams.
| Blackberry | Orange | |
|---|---|---|
| linoleic acid | 0.186 G | 0.031 G |
| Total | 0.186 G | 0.031 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 Orange (Oranges, raw, Florida) .
Blackberry g
()
|
Daily Values (%) |
Orange 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 % |
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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 orange or blackberry contain more calories in 100 grams?Orange and blackberry contain similar amounts of calories - orange has 46 calories in 100g and blackberry has 43 calories.
Does orange or blackberry have more carbohydrates?
By weight, orange and blackberry contain similar amounts of carbs - orange has 11.5g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.