Banana vs. Blackberry
Nutrition comparison of Banana and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and blackberry:
- Both banana and blackberry are high in dietary fiber.
- Banana has more riboflavin and Vitamin B6.
- Banana is an excellent source of potassium.
- Blackberry has 52% less calories than banana.
- Blackberry has 58% less carbohydrates than banana.
- Blackberry has 60% less sugar than banana.
- Blackberry has more beta-carotene and lutein + zeaxanthin than banana, however, banana contains more alpha-carotene than blackberry.
- Blackberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Banana (Bananas, raw) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blackberry has 52% less calories than banana - banana has 89 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, banana is lighter in protein, heavier in carbs and lighter in fat compared to blackberry per calorie. Banana has a macronutrient ratio of 5:93:3 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Blackberry | |
|---|---|---|
| Protein | 5% | 12% |
| Carbohydrates | 93% | 79% |
| Fat | 3% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 58% less carbohydrates than banana - banana has 22.8g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both banana and blackberry are high in dietary fiber. Blackberry has 104% more dietary fiber than banana - banana has 2.6g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Blackberry has 60% less sugar than banana - banana has 12.2g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Banana and blackberry contain similar amounts of protein - banana has 1.1g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both banana and blackberry are low in saturated fat - banana has 0.11g 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 141% more Vitamin C than banana - banana has 8.7mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Banana and blackberry contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Banana and blackberry contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Banana and blackberry contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Banana has more riboflavin and Vitamin B6. Both banana and blackberry contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Banana | Blackberry | |
|---|---|---|
| Thiamin | 0.031 MG | 0.02 MG |
| Riboflavin | 0.073 MG | 0.026 MG |
| Niacin | 0.665 MG | 0.646 MG |
| Pantothenic acid | 0.334 MG | 0.276 MG |
| Vitamin B6 | 0.367 MG | 0.03 MG |
| Folate | 20 UG | 25 UG |
Minerals
calcium
Blackberry has 480% more calcium than banana - banana has 5mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Banana and blackberry contain similar amounts of iron - banana has 0.26mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Banana is an excellent source of potassium and it has 121% more potassium than blackberry - banana has 358mg 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,
| Banana | Blackberry | |
|---|---|---|
| kaempferol | 0.11 mg | 0.27 mg |
| myricetin | 0.01 mg | 0.67 mg |
| Quercetin | 0.06 mg | 3.58 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 has more beta-carotene and lutein + zeaxanthin than banana per 100 grams, however, banana contains more alpha-carotene than blackberry per 100 grams.
| Banana | Blackberry | |
|---|---|---|
| beta-carotene | 26 UG | 128 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 118 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Blackberry | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.094 G |
| Total | 0.027 G | 0.094 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than banana per 100 grams.
| Banana | Blackberry | |
|---|---|---|
| linoleic acid | 0.046 G | 0.186 G |
| Total | 0.046 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: Banana (Bananas, raw) and Blackberry (Blackberries, raw) .
Banana 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 banana or blackberry contain more calories in 100 grams?Blackberry has 50% less calories than banana - banana has 89 calories in 100g and blackberry has 43 calories.
Does banana or blackberry have more carbohydrates?
By weight, blackberry has 60% fewer carbohydrates than banana - banana has 22.8g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does banana or blackberry contain more potassium?
Banana is a rich source of potassium and it has 120% more potassium than blackberry - banana has 358mg of potassium in 100 grams and blackberry has 162mg of potassium.