Salmon vs. Blackberry
Nutrition comparison of Salmon and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and blackberry:
- Blackberry is an excellent source of Vitamin C and dietary fiber.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than blackberry.
- Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, blackberry contains more folate.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and blackberry has 66% less calories than salmon - blackberry has 43 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to blackberry per calorie. Salmon has a macronutrient ratio of 67:0:33 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Blackberry | |
|---|---|---|
| Protein | 67% | 12% |
| Carbohydrates | ~ | 79% |
| Fat | 33% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than blackberry - blackberry has 9.6g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has more dietary fiber than salmon - blackberry has 5.3g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than blackberry - blackberry has 4.9g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 13 times more protein than blackberry - blackberry has 1.4g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both blackberry and salmon are low in saturated fat - blackberry has 0.01g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and blackberry are low in trans fat - salmon has 0.03g of trans fat per 100 grams and blackberry does not contain significant amounts.
cholesterol
Blackberry has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and blackberry does not contain significant amounts.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has more Vitamin C than salmon - blackberry has 21mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 218% more Vitamin A than blackberry - blackberry has 11ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than blackberry - salmon has 435iu of Vitamin D per 100 grams and blackberry does not contain significant amounts.
Vitamin E
Blackberry and salmon contain similar amounts of Vitamin E - blackberry has 1.2mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Blackberry and salmon contain similar amounts of Vitamin K - blackberry has 19.8ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, blackberry contains more folate.
| Salmon | Blackberry | |
|---|---|---|
| Thiamin | 0.08 MG | 0.02 MG |
| Riboflavin | 0.105 MG | 0.026 MG |
| Niacin | 7.995 MG | 0.646 MG |
| Pantothenic acid | 1.03 MG | 0.276 MG |
| Vitamin B6 | 0.611 MG | 0.03 MG |
| Folate | 4 UG | 25 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Blackberry has 314% more calcium than salmon - blackberry has 29mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Blackberry and salmon contain similar amounts of iron - blackberry has 0.62mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 126% more potassium than blackberry - blackberry has 162mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than blackberry per 100 grams. Both salmon and blackberry contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Blackberry | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.094 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.094 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than salmon per 100 grams.
| Salmon | Blackberry | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.186 G |
| Total | 0.085 G | 0.186 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: Salmon (Fish, salmon, pink, raw) and Blackberry (Blackberries, raw) .
Salmon g
()
|
Daily Values (%) |
Blackberry 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 blackberry or salmon contain more calories in 100 grams?Salmon is high in calories and blackberry has 70% less calories than salmon - blackberry has 43 calories in 100g and salmon has 127 calories.
Is blackberry or salmon better for protein?
Salmon is a fantastic source of protein and it has 13 times more protein than blackberry - blackberry has 1.4g of protein per 100 grams and salmon has 20.5g of protein.
Does blackberry or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than blackberry - blackberry has 9.6g of carbs for 100g and salmon has no carbs..
Does blackberry or salmon contain more potassium?
Salmon is a rich source of potassium and it has 130% more potassium than blackberry - blackberry has 162mg of potassium in 100 grams and salmon has 366mg of potassium.