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.
Detailed nutritional comparison of blackberry and cherries 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 Cherries (Cherries, sweet, raw) . Have a correction or suggestions? Shoot us an email.


Image of Blackberry src
Image of Cherries src

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

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Vitamins and Minerals
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thiamin (Vit B1)
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niacin (Vit B3)
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protein
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biotin (Vit B7)
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choline
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chlorine
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G Water G
G Starch G
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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.

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