Blackberry vs. Spirulina
Nutrition comparison of Blackberry and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and spirulina:
- Both spirulina and blackberry are high in dietary fiber.
- Blackberry has 188.2 times less saturated fat than spirulina.
- Blackberry has 60% less carbohydrates than spirulina.
- Blackberry is an excellent source of Vitamin C.
- Spirulina has more beta-carotene than blackberry, however, blackberry contains more lutein + zeaxanthin than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and blackberry has 85% less calories than spirulina - spirulina has 290 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Spirulina | |
|---|---|---|
| Protein | 12% | 58% |
| Carbohydrates | 79% | 24% |
| Fat | 9% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 60% less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both spirulina and blackberry are high in dietary fiber. Blackberry has 47% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Spirulina and blackberry contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 40 times more protein than blackberry - spirulina has 57.5g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Blackberry has 188.2 times less saturated fat than spirulina - spirulina has 2.7g 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 108% more Vitamin C than spirulina - spirulina has 10.1mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Spirulina and blackberry contain similar amounts of Vitamin A - spirulina has 29ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Spirulina has 327% more Vitamin E than blackberry - spirulina has 5mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Spirulina and blackberry contain similar amounts of Vitamin K - spirulina has 25.5ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blackberry | Spirulina | |
|---|---|---|
| Thiamin | 0.02 MG | 2.38 MG |
| Riboflavin | 0.026 MG | 3.67 MG |
| Niacin | 0.646 MG | 12.82 MG |
| Pantothenic acid | 0.276 MG | 3.48 MG |
| Vitamin B6 | 0.03 MG | 0.364 MG |
| Folate | 25 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 314% more calcium than blackberry - spirulina has 120mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Spirulina is an excellent source of iron and it has 44 times more iron than blackberry - spirulina has 28.5mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 741% more potassium than blackberry - spirulina has 1363mg 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, spirulina has more beta-carotene than blackberry per 100 grams, however, blackberry contains more lutein + zeaxanthin than spirulina per 100 grams.
| Blackberry | Spirulina | |
|---|---|---|
| beta-carotene | 128 UG | 342 UG |
| lutein + zeaxanthin | 118 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than blackberry per 100 grams.
| Blackberry | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.823 G |
| Total | 0.094 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than blackberry per 100 grams.
| Blackberry | Spirulina | |
|---|---|---|
| linoleic acid | 0.186 G | 1.254 G |
| Total | 0.186 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Blackberry g
()
|
Daily Values (%) |
Spirulina 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 spirulina or blackberry contain more calories in 100 grams?Spirulina is high in calories and blackberry has 90% less calories than spirulina - spirulina has 290 calories in 100g and blackberry has 43 calories.
Is spirulina or blackberry better for protein?
Spirulina is a fantastic source of protein and it has 40 times more protein than blackberry - spirulina has 57.5g of protein per 100 grams and blackberry has 1.4g of protein.
Does spirulina or blackberry have more carbohydrates?
By weight, blackberry has 60% fewer carbohydrates than spirulina - spirulina has 23.9g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does spirulina or blackberry contain more calcium?
Spirulina is a rich source of calcium and it has 310% more calcium than blackberry - spirulina has 120mg of calcium in 100 grams and blackberry has 29mg of calcium.
Does spirulina or blackberry contain more iron?
Spirulina is an abundant source of iron and it has 44 times more iron than blackberry - spirulina has 28.5mg of iron in 100 grams and blackberry has 0.62mg of iron.
Does spirulina or blackberry contain more potassium?
Spirulina is a rich source of potassium and it has 740% more potassium than blackberry - spirulina has 1363mg of potassium in 100 grams and blackberry has 162mg of potassium.