Blackberry vs. Plums
Nutrition comparison of Blackberry and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and plums:
- Blackberry has 51% less sugar than plum.
- Blackberry has more folate.
- Blackberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plums and blackberry contain similar amounts of calories - plum 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 plums per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Plums | |
|---|---|---|
| Protein | 12% | 6% |
| Carbohydrates | 79% | 89% |
| Fat | 9% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Plums and blackberry contain similar amounts of carbs - plum has 11.4g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has 279% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Blackberry has 51% less sugar than plum - plum has 9.9g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Plums and blackberry contain similar amounts of protein - plum has 0.7g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both plums and blackberry are low in saturated fat - plum has 0.02g 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 121% more Vitamin C than plum - plum has 9.5mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Plums and blackberry contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Plums and blackberry contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Plums and blackberry contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Blackberry has more folate. Both blackberry and plums contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Blackberry | Plums | |
|---|---|---|
| Thiamin | 0.02 MG | 0.028 MG |
| Riboflavin | 0.026 MG | 0.026 MG |
| Niacin | 0.646 MG | 0.417 MG |
| Pantothenic acid | 0.276 MG | 0.135 MG |
| Vitamin B6 | 0.03 MG | 0.029 MG |
| Folate | 25 UG | 5 UG |
Minerals
calcium
Blackberry has 383% more calcium than plum - plum has 6mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Blackberry has 265% more iron than plum - plum has 0.17mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Plums and blackberry contain similar amounts of potassium - plum has 157mg 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 plums contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Blackberry | Plums | |
|---|---|---|
| beta-carotene | 128 UG | 190 UG |
| lutein + zeaxanthin | 118 UG | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than plum per 100 grams.
| Blackberry | Plums | |
|---|---|---|
| linoleic acid | 0.186 G | 0.044 G |
| Total | 0.186 G | 0.044 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 Plums (Plums, raw) .
Blackberry g
()
|
Daily Values (%) |
Plums 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 plums or blackberry contain more calories in 100 grams?Plums and blackberry contain similar amounts of calories - plum has 46 calories in 100g and blackberry has 43 calories.
Does plums or blackberry have more carbohydrates?
By weight, plums and blackberry contain similar amounts of carbs - plum has 11.4g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in plums are made of 90% sugar and 10% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.