Blackberry vs. Raisins
Nutrition comparison of Blackberry and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and raisins:
- Both raisins and blackberry are high in dietary fiber.
- Blackberry is an excellent source of Vitamin C.
- Raisin has more thiamin, riboflavin and Vitamin B6, however, blackberry contains more pantothenic acid and folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and blackberry has 85% less calories than raisin - raisin has 296 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 raisins per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Raisins | |
|---|---|---|
| Protein | 12% | 3% |
| Carbohydrates | 79% | 95% |
| Fat | 9% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and blackberry has 88% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both raisins and blackberry are high in dietary fiber. Raisin has 28% more dietary fiber than blackberry - raisin has 6.8g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Raisin has less sugar than blackberry - blackberry has 4.9g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and blackberry contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both raisins and blackberry are low in saturated fat - raisin has 0.18g 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 289% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Blackberry has more Vitamin A than raisin - blackberry has 11ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Blackberry has more Vitamin E than raisin - blackberry has 1.2mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Blackberry has more Vitamin K than raisin - blackberry has 19.8ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin and Vitamin B6, however, blackberry contains more pantothenic acid and folate. Both blackberry and raisins contain significant amounts of niacin.
| Blackberry | Raisins | |
|---|---|---|
| Thiamin | 0.02 MG | 0.112 MG |
| Riboflavin | 0.026 MG | 0.182 MG |
| Niacin | 0.646 MG | 1.114 MG |
| Pantothenic acid | 0.276 MG | 0.045 MG |
| Vitamin B6 | 0.03 MG | 0.188 MG |
| Folate | 25 UG | 3 UG |
Minerals
calcium
Raisins and blackberry contain similar amounts of calcium - raisin has 28mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Raisin is a great source of iron and it has 318% more iron than blackberry - raisin has 2.6mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Raisin is an excellent source of potassium and it has 409% more potassium than blackberry - raisin has 825mg of potassium per 100 grams and blackberry has 162mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Blackberry | Raisins | |
|---|---|---|
| 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 raisins contain significant amounts of linoleic acid.
| Blackberry | Raisins | |
|---|---|---|
| linoleic acid | 0.186 G | 0.122 G |
| Total | 0.186 G | 0.122 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 Raisins (Raisins, seeded) .
Blackberry g
()
|
Daily Values (%) |
Raisins 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 raisins or blackberry contain more calories in 100 grams?Raisin is high in calories and blackberry has 90% less calories than raisin - raisin has 296 calories in 100g and blackberry has 43 calories.
Does raisins or blackberry have more carbohydrates?
By weight, raisin is high in carbohydrates and blackberry has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does raisins or blackberry contain more potassium?
Raisin is a rich source of potassium and it has 410% more potassium than blackberry - raisin has 825mg of potassium in 100 grams and blackberry has 162mg of potassium.