Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and raspberries:
Raspberries and blackberry contain similar amounts of calories - raspberry has 52 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein and similar to raspberries for carbs and fat. Blackberry has a macronutrient ratio of 12:79:9 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Blackberry | Raspberries | |
---|---|---|
Protein | 12% | 8% |
Carbohydrates | 79% | 82% |
Fat | 9% | 10% |
Alcohol | ~ | ~ |
Raspberries and blackberry contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
Both raspberries and blackberry are high in dietary fiber. Raspberry has 23% more dietary fiber than blackberry - raspberry has 6.5g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
Raspberries and blackberry contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and blackberry has 4.9g of sugar.
Raspberries and blackberry contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and blackberry has 1.4g of protein.
Both raspberries and blackberry are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Both raspberries and blackberry are high in Vitamin C. Raspberry has 25% more Vitamin C than blackberry - raspberry has 26.2mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Raspberries and blackberry contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Raspberries and blackberry contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Raspberries and blackberry contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
Both blackberry and raspberries contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Blackberry | Raspberries | |
---|---|---|
Thiamin | 0.02 MG | 0.032 MG |
Riboflavin | 0.026 MG | 0.038 MG |
Niacin | 0.646 MG | 0.598 MG |
Pantothenic acid | 0.276 MG | 0.329 MG |
Vitamin B6 | 0.03 MG | 0.055 MG |
Folate | 25 UG | 21 UG |
Raspberries and blackberry contain similar amounts of calcium - raspberry has 25mg of calcium per 100 grams and blackberry has 29mg of calcium.
Raspberries and blackberry contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and blackberry has 0.62mg of iron.
Raspberries and blackberry contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and blackberry has 162mg of potassium.
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
Blackberry | Raspberries | |
---|---|---|
kaempferol | 0.27 mg | 0.06 mg |
myricetin | 0.67 mg | ~ |
Quercetin | 3.58 mg | 1.05 mg |
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 raspberries contain significant amounts of lutein + zeaxanthin.
Blackberry | Raspberries | |
---|---|---|
beta-carotene | 128 UG | 12 UG |
lutein + zeaxanthin | 118 UG | 136 UG |
alpha-carotene | ~ | 16 UG |
For omega-3 fatty acids, both blackberry and raspberries contain significant amounts of alpha linoleic acid (ALA).
Blackberry | Raspberries | |
---|---|---|
alpha linoleic acid | 0.094 G | 0.126 G |
Total | 0.094 G | 0.126 G |
Comparing omega-6 fatty acids, both blackberry and raspberries contain significant amounts of linoleic acid.
Blackberry | Raspberries | |
---|---|---|
linoleic acid | 0.186 G | 0.249 G |
Total | 0.186 G | 0.249 G |
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 Raspberries (Raspberries, raw) .
Blackberry g
()
|
Daily Values (%) |
Raspberries 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 | |||