Blackberry vs. Cherries
Nutrition comparison of Blackberry and Cherries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
cherries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and cherries:
- Both cherries and blackberry are high in dietary fiber.
- Blackberry has 62% less sugar than cherry.
- Blackberry has more niacin and folate.
- Blackberry is an excellent source of Vitamin C.
- Cherry is a great source of potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Cherries (Cherries, sweet, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blackberry has 32% less calories than cherry - cherry has 63 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and heavier in fat compared to cherries per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for cherries, 6:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Cherries | |
|---|---|---|
| Protein | 12% | 6% |
| Carbohydrates | 79% | 91% |
| Fat | 9% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 40% less carbohydrates than cherry - cherry has 16g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both cherries and blackberry are high in dietary fiber. Blackberry has 152% more dietary fiber than cherry - cherry has 2.1g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Blackberry has 62% less sugar than cherry - cherry has 12.8g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Cherries and blackberry contain similar amounts of protein - cherry has 1.1g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both cherries and blackberry are low in saturated fat - cherry has 0.04g 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 200% more Vitamin C than cherry - cherry has 7mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Cherries and blackberry contain similar amounts of Vitamin A - cherry has 3ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Cherries and blackberry contain similar amounts of Vitamin E - cherry has 0.07mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Cherries and blackberry contain similar amounts of Vitamin K - cherry has 2.1ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Blackberry has more niacin and folate. Both blackberry and cherries contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Blackberry | Cherries | |
|---|---|---|
| Thiamin | 0.02 MG | 0.027 MG |
| Riboflavin | 0.026 MG | 0.033 MG |
| Niacin | 0.646 MG | 0.154 MG |
| Pantothenic acid | 0.276 MG | 0.199 MG |
| Vitamin B6 | 0.03 MG | 0.049 MG |
| Folate | 25 UG | 4 UG |
Minerals
calcium
Blackberry has 123% more calcium than cherry - cherry has 13mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Cherries and blackberry contain similar amounts of iron - cherry has 0.36mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Cherry is a great source of potassium and it has 37% more potassium than blackberry - cherry has 222mg 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, both blackberry and cherries contain significant amounts of kaempferol and quercetin.
| Blackberry | Cherries | |
|---|---|---|
| kaempferol | 0.27 mg | 0.24 mg |
| myricetin | 0.67 mg | 0.05 mg |
| Quercetin | 3.58 mg | 2.29 mg |
| isorhamnetin | ~ | 0.05 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, both blackberry and cherries contain significant amounts of lutein + zeaxanthin.
| Blackberry | Cherries | |
|---|---|---|
| beta-carotene | 128 UG | 38 UG |
| lutein + zeaxanthin | 118 UG | 85 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than cherry per 100 grams.
| Blackberry | Cherries | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.026 G |
| Total | 0.094 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than cherry per 100 grams.
| Blackberry | Cherries | |
|---|---|---|
| linoleic acid | 0.186 G | 0.027 G |
| Total | 0.186 G | 0.027 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 Cherries (Cherries, sweet, raw) .
Blackberry g
()
|
Daily Values (%) |
Cherries 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 cherries or blackberry contain more calories in 100 grams?Blackberry has 30% less calories than cherry - cherry has 63 calories in 100g and blackberry has 43 calories.
Does cherries or blackberry have more carbohydrates?
By weight, blackberry has 40% fewer carbohydrates than cherry - cherry has 16g of carbs for 100g and blackberry has 9.6g of carbohydrates.