Blackberry vs. Russet Potato
Nutrition comparison of Blackberry and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and russet potato:
- Blackberry is an excellent source of Vitamin C and dietary fiber.
- Russet potato has 6.8 times less sugar than blackberry.
- Russet potato has more thiamin and Vitamin B6.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blackberry has 46% less calories than russet potato - russet potato has 79 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is lighter in carbs, heavier in fat and similar to russet potato for protein. Blackberry has a macronutrient ratio of 12:79:9 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Russet Potato | |
|---|---|---|
| Protein | 12% | 11% |
| Carbohydrates | 79% | 89% |
| Fat | 9% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 47% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, 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 308% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Russet potato has 6.8 times less sugar than blackberry - russet potato has 0.62g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Russet potato and blackberry contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both russet potato and blackberry are low in saturated fat - russet potato has 0.03g 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 268% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Blackberry has more Vitamin A than russet potato - blackberry has 11ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and blackberry contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Russet potato and blackberry contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin and Vitamin B6. Both blackberry and russet potato contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Blackberry | Russet Potato | |
|---|---|---|
| Thiamin | 0.02 MG | 0.082 MG |
| Riboflavin | 0.026 MG | 0.033 MG |
| Niacin | 0.646 MG | 1.035 MG |
| Pantothenic acid | 0.276 MG | 0.301 MG |
| Vitamin B6 | 0.03 MG | 0.345 MG |
| Folate | 25 UG | 14 UG |
Minerals
calcium
Blackberry has 123% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Russet potato and blackberry contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 157% more potassium than blackberry - russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 128 UG | ~ |
| lutein + zeaxanthin | 118 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Blackberry | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.01 G |
| Total | 0.094 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than russet potato per 100 grams.
| Blackberry | Russet Potato | |
|---|---|---|
| linoleic acid | 0.186 G | 0.032 G |
| Total | 0.186 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Blackberry g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or blackberry contain more calories in 100 grams?Blackberry has 50% less calories than russet potato - russet potato has 79 calories in 100g and blackberry has 43 calories.
Does russet potato or blackberry have more carbohydrates?
By weight, blackberry has 50% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.
Does russet potato or blackberry contain more potassium?
Russet potato is a rich source of potassium and it has 160% more potassium than blackberry - russet potato has 417mg of potassium in 100 grams and blackberry has 162mg of potassium.