Skim Milk vs. Blackberry
Nutrition comparison of Skim Milk and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and blackberry:
- Blackberry is an excellent source of Vitamin C and dietary fiber.
- Skim milk has more riboflavin and Vitamin B12, however, blackberry contains more niacin and folate.
- Skim milk is an excellent source of calcium.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Skim milk and blackberry contain similar amounts of calories - skim milk has 34 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, skim milk is much heavier in protein, much lighter in carbs and lighter in fat compared to blackberry per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Blackberry | |
|---|---|---|
| Protein | 40% | 12% |
| Carbohydrates | 58% | 79% |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Skim milk and blackberry contain similar amounts of carbs - skim milk has 5g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in blackberry are made of 52% dietary fiber and 48% sugar, whereas the carbs in skim milk comprise of 100% sugar.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has more dietary fiber than skim milk - blackberry has 5.3g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Skim milk and blackberry contain similar amounts of sugar - skim milk has 5.1g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Skim milk has 142% more protein than blackberry - skim milk has 3.4g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both skim milk and blackberry are low in saturated fat - skim milk has 0.06g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
cholesterol
Both skim milk and blackberry are low in cholesterol - skim milk has 2mg 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 skim milk - blackberry has 21mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has 455% more Vitamin A than blackberry - skim milk has 61ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin D
Skim milk has more Vitamin D than blackberry - skim milk has 47iu of Vitamin D per 100 grams and blackberry does not contain significant amounts.
Vitamin E
Skim milk and blackberry contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Blackberry has more Vitamin K than skim milk - blackberry has 19.8ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Skim milk has more riboflavin and Vitamin B12, however, blackberry contains more niacin and folate. Both skim milk and blackberry contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Skim Milk | Blackberry | |
|---|---|---|
| Thiamin | 0.045 MG | 0.02 MG |
| Riboflavin | 0.182 MG | 0.026 MG |
| Niacin | 0.094 MG | 0.646 MG |
| Pantothenic acid | 0.357 MG | 0.276 MG |
| Vitamin B6 | 0.037 MG | 0.03 MG |
| Folate | 5 UG | 25 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 321% more calcium than blackberry - skim milk has 122mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Blackberry has 19 times more iron than skim milk - skim milk has 0.03mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Skim milk and blackberry contain similar amounts of potassium - skim milk has 156mg 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 skim milk per 100 grams.
| Skim Milk | Blackberry | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.094 G |
| Total | 0.001 G | 0.094 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Blackberry | |
|---|---|---|
| linoleic acid | 0.002 G | 0.186 G |
| Total | 0.002 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Blackberry (Blackberries, raw) .
Skim Milk 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 skim milk or blackberry contain more calories in 100 grams?Skim milk and blackberry contain similar amounts of calories - skim milk has 34 calories in 100g and blackberry has 43 calories.
Is skim milk or blackberry better for protein?
Skim milk has 140% more protein than blackberry - skim milk has 3.4g of protein per 100 grams and blackberry has 1.4g of protein.
Does skim milk or blackberry have more carbohydrates?
By weight, skim milk and blackberry contain similar amounts of carbs - skim milk has 5g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in blackberry are made of 50% dietary fiber and 50% sugar, whereas the carbs in skim milk comprise of 100% sugar.
Does skim milk or blackberry contain more calcium?
Skim milk is a rich source of calcium and it has 320% more calcium than blackberry - skim milk has 122mg of calcium in 100 grams and blackberry has 29mg of calcium.