Blackberry vs. Broccoli
Nutrition comparison of Blackberry and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and broccoli:
- Both broccoli and blackberry are high in Vitamin C and dietary fiber.
- Broccoli has more thiamin, riboflavin, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and blackberry contain similar amounts of calories - broccoli has 34 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is lighter in protein, heavier in carbs and similar to broccoli for fat. Blackberry has a macronutrient ratio of 12:79:9 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Broccoli | |
|---|---|---|
| Protein | 12% | 28% |
| Carbohydrates | 79% | 65% |
| Fat | 9% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and blackberry contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both broccoli and blackberry are high in dietary fiber. Blackberry has 104% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Broccoli and blackberry contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Broccoli and blackberry contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both broccoli and blackberry are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both broccoli and blackberry are high in Vitamin C. Broccoli has 325% more Vitamin C than blackberry - broccoli has 89.2mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Broccoli has 182% more Vitamin A than blackberry - broccoli has 31ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Broccoli and blackberry contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 413% more Vitamin K than blackberry - broccoli has 101.6ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, Vitamin B6 and folate. Both blackberry and broccoli contain significant amounts of niacin and pantothenic acid.
| Blackberry | Broccoli | |
|---|---|---|
| Thiamin | 0.02 MG | 0.071 MG |
| Riboflavin | 0.026 MG | 0.117 MG |
| Niacin | 0.646 MG | 0.639 MG |
| Pantothenic acid | 0.276 MG | 0.573 MG |
| Vitamin B6 | 0.03 MG | 0.175 MG |
| Folate | 25 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 62% more calcium than blackberry - broccoli has 47mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Broccoli and blackberry contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 95% more potassium than blackberry - broccoli has 316mg 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, broccoli has more kaempferol and luteolin than blackberry per 100 grams, however, blackberry contains more myricetin than broccoli per 100 grams. Both blackberry and broccoli contain significant amounts of quercetin.
| Blackberry | Broccoli | |
|---|---|---|
| kaempferol | 0.27 mg | 7.84 mg |
| myricetin | 0.67 mg | 0.06 mg |
| Quercetin | 3.58 mg | 3.26 mg |
| luteolin | ~ | 0.8 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 | Broccoli | |
|---|---|---|
| beta-carotene | 128 UG | 361 UG |
| lutein + zeaxanthin | 118 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Blackberry | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.0215 G |
| Total | 0.094 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than broccoli per 100 grams.
| Blackberry | Broccoli | |
|---|---|---|
| linoleic acid | 0.186 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.186 G | 0.055 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 Broccoli (Broccoli, raw) .
Blackberry g
()
|
Daily Values (%) |
Broccoli 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 broccoli or blackberry contain more calories in 100 grams?Broccoli and blackberry contain similar amounts of calories - broccoli has 34 calories in 100g and blackberry has 43 calories.
Does broccoli or blackberry have more carbohydrates?
By weight, broccoli and blackberry contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does broccoli or blackberry contain more potassium?
Broccoli is a rich source of potassium and it has 100% more potassium than blackberry - broccoli has 316mg of potassium in 100 grams and blackberry has 162mg of potassium.