Blackberry vs. Almonds

Nutrition comparison of Blackberry and Almonds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of blackberry versus almonds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in blackberry and almonds:

  • Both almonds and blackberry are high in dietary fiber.
  • Almond has more thiamin, riboflavin, niacin and Vitamin B6.
  • Almond is an excellent source of Vitamin E, calcium, iron, potassium and protein.
  • Blackberry has 55% less carbohydrates than almond.
  • Blackberry has signficantly less saturated fat than almond.
  • Blackberry is an excellent source of Vitamin C.
Detailed nutritional comparison of blackberry and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Blackberry (Blackberries, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Blackberry src
Image of Almonds src

Calories and Carbs

calories

Almond is high in calories and blackberry has 93% less calories than almond - almond has 579 calories per 100 grams and blackberry has 43 calories.

For macronutrient ratios, blackberry is much heavier in carbs, much lighter in fat and similar to almonds for protein. Blackberry has a macronutrient ratio of 12:79:9 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blackberry Almonds
Protein 12% 14%
Carbohydrates 79% 14%
Fat 9% 72%
Alcohol ~ ~

carbohydrates

Blackberry has 55% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.

dietary fiber

Both almonds and blackberry are high in dietary fiber. Almond has 136% more dietary fiber than blackberry - almond has 12.5g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.

sugar

Almonds and blackberry contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and blackberry has 4.9g of sugar.

Protein

protein

Almond is an excellent source of protein and it has 14 times more protein than blackberry - almond has 21.2g of protein per 100 grams and blackberry has 1.4g of protein.

Fat

saturated fat

Blackberry has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.

trans fat

Both almonds and blackberry are low in trans fat - almond has 0.02g of trans fat 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 almond - blackberry has 21mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Blackberry has more Vitamin A than almond - blackberry has 11ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 20 times more Vitamin E than blackberry - almond has 25.6mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.

Vitamin K

Blackberry has more Vitamin K than almond - blackberry has 19.8ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

Almond has more thiamin, riboflavin, niacin and Vitamin B6. Both blackberry and almonds contain significant amounts of pantothenic acid and folate.

Blackberry Almonds
Thiamin 0.02 MG 0.205 MG
Riboflavin 0.026 MG 1.138 MG
Niacin 0.646 MG 3.618 MG
Pantothenic acid 0.276 MG 0.471 MG
Vitamin B6 0.03 MG 0.137 MG
Folate 25 UG 44 UG

Minerals

calcium

Almond is an excellent source of calcium and it has 828% more calcium than blackberry - almond has 269mg of calcium per 100 grams and blackberry has 29mg of calcium.

iron

Almond is an excellent source of iron and it has 498% more iron than blackberry - almond has 3.7mg of iron per 100 grams and blackberry has 0.62mg of iron.

potassium

Almond is an excellent source of potassium and it has 352% more potassium than blackberry - almond has 733mg 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, blackberry has more myricetin and quercetin than almond per 100 grams, however, almond contains more isorhamnetin than blackberry per 100 grams. Both blackberry and almonds contain significant amounts of kaempferol.

Blackberry Almonds
kaempferol 0.27 mg 0.39 mg
myricetin 0.67 mg ~
Quercetin 3.58 mg 0.36 mg
isorhamnetin ~ 2.64 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 Almonds
beta-carotene 128 UG 1 UG
lutein + zeaxanthin 118 UG 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than almond per 100 grams.

Blackberry Almonds
alpha linoleic acid 0.094 G 0.003 G
Total 0.094 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, almond has more linoleic acid than blackberry per 100 grams.

Blackberry Almonds
linoleic acid 0.186 G 12.324 G
other omega 6 ~ 0.002 G
Total 0.186 G 12.326 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Blackberry or Almonds .

Note: The specific food items compared are: Blackberry (Blackberries, raw) and Almonds (Nuts, almonds) .

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FAQ

Does almonds or blackberry contain more calories in 100 grams?
Almond is high in calories and blackberry has 90% less calories than almond - almond has 579 calories in 100g and blackberry has 43 calories.

Does almonds or blackberry have more carbohydrates?
By weight, blackberry has 60% fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and blackberry has 9.6g of carbohydrates.

Does almonds or blackberry contain more calcium?
Almond is a rich source of calcium and it has 830% more calcium than blackberry - almond has 269mg of calcium in 100 grams and blackberry has 29mg of calcium.

Does almonds or blackberry contain more iron?
Almond is an abundant source of iron and it has 500% more iron than blackberry - almond has 3.7mg of iron in 100 grams and blackberry has 0.62mg of iron.

Does almonds or blackberry contain more potassium?
Almond is a rich source of potassium and it has 350% more potassium than blackberry - almond has 733mg of potassium in 100 grams and blackberry has 162mg of potassium.