Blackberry vs. Watercress
Nutrition comparison of Blackberry and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and watercress:
- Both watercress and blackberry are high in Vitamin C.
- Blackberry is an excellent source of dietary fiber.
- Watercress has 23.4 times less sugar than blackberry.
- Watercress has 6.4 times less carbohydrates than blackberry.
- Watercress has 74% less calories than blackberry.
- Watercress has more thiamin, riboflavin and Vitamin B6, however, blackberry contains more niacin and folate.
- Watercress is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 74% less calories than blackberry - watercress has 11 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is much lighter in protein, much heavier in carbs and heavier in fat compared to watercress per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Watercress | |
|---|---|---|
| Protein | 12% | 67% |
| Carbohydrates | 79% | 33% |
| Fat | 9% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has 6.4 times less carbohydrates than blackberry - watercress has 1.3g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in watercress are made of 71% dietary fiber and 29% 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 960% more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Watercress has 23.4 times less sugar than blackberry - watercress has 0.2g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Watercress and blackberry contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both watercress and blackberry are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both watercress and blackberry are high in Vitamin C. Watercress has 105% more Vitamin C than blackberry - watercress has 43mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 13 times more Vitamin A than blackberry - watercress has 160ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Watercress and blackberry contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 11 times more Vitamin K than blackberry - watercress has 250ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Watercress has more thiamin, riboflavin and Vitamin B6, however, blackberry contains more niacin and folate. Both blackberry and watercress contain significant amounts of pantothenic acid.
| Blackberry | Watercress | |
|---|---|---|
| Thiamin | 0.02 MG | 0.09 MG |
| Riboflavin | 0.026 MG | 0.12 MG |
| Niacin | 0.646 MG | 0.2 MG |
| Pantothenic acid | 0.276 MG | 0.31 MG |
| Vitamin B6 | 0.03 MG | 0.129 MG |
| Folate | 25 UG | 9 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has 314% more calcium than blackberry - watercress has 120mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Blackberry has 210% more iron than watercress - watercress has 0.2mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Watercress is an excellent source of potassium and it has 104% more potassium than blackberry - watercress has 330mg 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, watercress has more kaempferol and quercetin than blackberry per 100 grams, however, blackberry contains more myricetin than watercress per 100 grams.
| Blackberry | Watercress | |
|---|---|---|
| kaempferol | 0.27 mg | 23.03 mg |
| myricetin | 0.67 mg | 0.2 mg |
| Quercetin | 3.58 mg | 29.99 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 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,
| Blackberry | Watercress | |
|---|---|---|
| beta-carotene | 128 UG | 1914 UG |
| lutein + zeaxanthin | 118 UG | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than watercress per 100 grams.
| Blackberry | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.023 G |
| Total | 0.094 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than watercress per 100 grams.
| Blackberry | Watercress | |
|---|---|---|
| linoleic acid | 0.186 G | 0.012 G |
| Total | 0.186 G | 0.012 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 Watercress (Watercress, raw) .
Blackberry g
()
|
Daily Values (%) |
Watercress g
()
|
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|---|---|---|---|---|---|---|---|
| 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 watercress or blackberry contain more calories in 100 grams?Watercress has 70% less calories than blackberry - watercress has 11 calories in 100g and blackberry has 43 calories.
Is watercress or blackberry better for protein?
Watercress and blackberry contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and blackberry has 1.4g of protein.
Does watercress or blackberry have more carbohydrates?
By weight, watercress has 6.4 times fewer carbohydrates than blackberry - watercress has 1.3g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in watercress are made of 70% dietary fiber and 30% sugar, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.
Does watercress or blackberry contain more calcium?
Watercress is a rich source of calcium and it has 310% more calcium than blackberry - watercress has 120mg of calcium in 100 grams and blackberry has 29mg of calcium.
Does watercress or blackberry contain more potassium?
Watercress is a rich source of potassium and it has 100% more potassium than blackberry - watercress has 330mg of potassium in 100 grams and blackberry has 162mg of potassium.