Blackberry vs. Red Bell Pepper
Nutrition comparison of Blackberry and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and red bell pepper:
- Both red bell pepper and blackberry are high in Vitamin C and dietary fiber.
- Red bell pepper has more beta-carotene than blackberry, however, blackberry contains more lutein + zeaxanthin than red bell pepper.
- Red bell pepper has more thiamin, riboflavin and Vitamin B6.
- Red bell pepper is a great source of potassium.
- Red bell pepper is an excellent source of Vitamin A.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Red bell pepper and blackberry contain similar amounts of calories - red bell pepper has 26 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is similar to red bell pepper for protein, carbs and fat. Blackberry has a macronutrient ratio of 12:79:9 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Red Bell Pepper | |
|---|---|---|
| Protein | 12% | 13% |
| Carbohydrates | 79% | 79% |
| Fat | 9% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper and blackberry contain similar amounts of carbs - red bell pepper has 6g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in red bell pepper are made of 67% sugar and 33% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Both red bell pepper and blackberry are high in dietary fiber. Blackberry has 152% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Red bell pepper and blackberry contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Red bell pepper and blackberry contain similar amounts of protein - red bell pepper has 0.99g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both red bell pepper and blackberry are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both red bell pepper and blackberry are high in Vitamin C. Red bell pepper has 508% more Vitamin C than blackberry - red bell pepper has 127.7mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 13 times more Vitamin A than blackberry - red bell pepper has 157ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Red bell pepper and blackberry contain similar amounts of Vitamin E - red bell pepper has 1.6mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Red bell pepper and blackberry contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Red bell pepper has more thiamin, riboflavin and Vitamin B6. Both blackberry and red bell pepper contain significant amounts of niacin, pantothenic acid and folate.
| Blackberry | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.02 MG | 0.054 MG |
| Riboflavin | 0.026 MG | 0.085 MG |
| Niacin | 0.646 MG | 0.979 MG |
| Pantothenic acid | 0.276 MG | 0.317 MG |
| Vitamin B6 | 0.03 MG | 0.291 MG |
| Folate | 25 UG | 46 UG |
Minerals
calcium
Blackberry has 314% more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Red bell pepper and blackberry contain similar amounts of iron - red bell pepper has 0.43mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Red bell pepper is a great source of potassium and it has 30% more potassium than blackberry - red bell pepper has 211mg of potassium per 100 grams and blackberry has 162mg of potassium.
Antioxidants and Phytonutrients
flavonoids
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 has more kaempferol, myricetin and quercetin than red bell pepper per 100 grams, however, red bell pepper contains more luteolin than blackberry per 100 grams.
| Blackberry | Red Bell Pepper | |
|---|---|---|
| kaempferol | 0.27 mg | 0.02 mg |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | 0.23 mg |
| luteolin | ~ | 0.61 mg |
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, red bell pepper has more beta-carotene than blackberry per 100 grams, however, blackberry contains more lutein + zeaxanthin than red bell pepper per 100 grams.
| Blackberry | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 128 UG | 1624 UG |
| lutein + zeaxanthin | 118 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blackberry and red bell pepper contain significant amounts of alpha linoleic acid (ALA).
| Blackberry | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.056 G |
| Total | 0.094 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both blackberry and red bell pepper contain significant amounts of linoleic acid.
| Blackberry | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.186 G | 0.1 G |
| Total | 0.186 G | 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .
Blackberry g
()
|
Daily Values (%) |
Red Bell Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 red bell pepper or blackberry contain more calories in 100 grams?Red bell pepper and blackberry contain similar amounts of calories - red bell pepper has 26 calories in 100g and blackberry has 43 calories.
Does red bell pepper or blackberry have more carbohydrates?
By weight, red bell pepper and blackberry contain similar amounts of carbs - red bell pepper has 6g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in red bell pepper are made of 70% sugar and 30% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.