Blackberry vs. Pecan
Nutrition comparison of Blackberry and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and pecan:
- Both pecan and blackberry are high in dietary fiber.
- Blackberry is an excellent source of Vitamin C.
- Pecan has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Pecan is a great source of iron and protein.
- Pecan is an excellent source of calcium and potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pecan is high in calories and blackberry has 94% less calories than pecan - pecan has 691 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein, much heavier in carbs and much lighter in fat compared to pecan per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Pecan | |
|---|---|---|
| Protein | 12% | 5% |
| Carbohydrates | 79% | 8% |
| Fat | 9% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan and blackberry contain similar amounts of carbs - pecan has 13.9g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in pecan are made of 68% dietary fiber, 28% sugar and 3% starch, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Both pecan and blackberry are high in dietary fiber. Pecan has 81% more dietary fiber than blackberry - pecan has 9.6g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Pecan and blackberry contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Pecan is a great source of protein and it has 560% more protein than blackberry - pecan has 9.2g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Pecan is high in saturated fat and blackberry has 100% less saturated fat than pecan - pecan has 6.2g 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 18 times more Vitamin C than pecan - pecan has 1.1mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Pecan and blackberry contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Pecan and blackberry contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Pecan and blackberry contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both blackberry and pecan contain significant amounts of niacin and folate.
| Blackberry | Pecan | |
|---|---|---|
| Thiamin | 0.02 MG | 0.66 MG |
| Riboflavin | 0.026 MG | 0.13 MG |
| Niacin | 0.646 MG | 1.167 MG |
| Pantothenic acid | 0.276 MG | 0.863 MG |
| Vitamin B6 | 0.03 MG | 0.21 MG |
| Folate | 25 UG | 22 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 141% more calcium than blackberry - pecan has 70mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Pecan is a great source of iron and it has 308% more iron than blackberry - pecan has 2.5mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Pecan is an excellent source of potassium and it has 153% more potassium than blackberry - pecan has 410mg 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,
| Blackberry | Pecan | |
|---|---|---|
| beta-carotene | 128 UG | 29 UG |
| lutein + zeaxanthin | 118 UG | 17 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than blackberry per 100 grams.
| Blackberry | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.986 G |
| Total | 0.094 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than blackberry per 100 grams.
| Blackberry | Pecan | |
|---|---|---|
| linoleic acid | 0.186 G | 20.628 G |
| other omega 6 | ~ | 0.069 G |
| Total | 0.186 G | 20.697 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 Pecan (Nuts, pecans) .
Blackberry g
()
|
Daily Values (%) |
Pecan 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 pecan or blackberry contain more calories in 100 grams?Pecan is high in calories and blackberry has 90% less calories than pecan - pecan has 691 calories in 100g and blackberry has 43 calories.
Does pecan or blackberry have more carbohydrates?
By weight, pecan and blackberry contain similar amounts of carbs - pecan has 13.9g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in pecan are made of 70% dietary fiber, 30% sugar and 0% starch, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.
Does pecan or blackberry contain more calcium?
Pecan is a rich source of calcium and it has 140% more calcium than blackberry - pecan has 70mg of calcium in 100 grams and blackberry has 29mg of calcium.
Does pecan or blackberry contain more potassium?
Pecan is a rich source of potassium and it has 150% more potassium than blackberry - pecan has 410mg of potassium in 100 grams and blackberry has 162mg of potassium.