Blackberry vs. Coconut
Nutrition comparison of Blackberry and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and coconut:
- Both coconut and blackberry are high in dietary fiber.
- Blackberry is an excellent source of Vitamin C.
- Coconut has more thiamin.
- Coconut is a great source of iron.
- Coconut is an excellent source of potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and blackberry has 88% less calories than coconut - coconut has 354 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Coconut | |
|---|---|---|
| Protein | 12% | 4% |
| Carbohydrates | 79% | 16% |
| Fat | 9% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and blackberry contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Both coconut and blackberry are high in dietary fiber. Coconut has 70% more dietary fiber than blackberry - coconut has 9g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Coconut and blackberry contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Coconut has 140% more protein than blackberry - coconut has 3.3g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Coconut is high in saturated fat and blackberry has 100% less saturated fat than coconut - coconut has 29.7g 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 536% more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Blackberry has more Vitamin A than coconut - blackberry has 11ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and blackberry contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Coconut and blackberry contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Coconut has more thiamin. Both blackberry and coconut contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blackberry | Coconut | |
|---|---|---|
| Thiamin | 0.02 MG | 0.066 MG |
| Riboflavin | 0.026 MG | 0.02 MG |
| Niacin | 0.646 MG | 0.54 MG |
| Pantothenic acid | 0.276 MG | 0.3 MG |
| Vitamin B6 | 0.03 MG | 0.054 MG |
| Folate | 25 UG | 26 UG |
Minerals
calcium
Blackberry has 107% more calcium than coconut - coconut has 14mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Coconut is a great source of iron and it has 292% more iron than blackberry - coconut has 2.4mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Coconut is an excellent source of potassium and it has 120% more potassium than blackberry - coconut has 356mg of potassium per 100 grams and blackberry has 162mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both blackberry and coconut contain significant amounts of linoleic acid.
| Blackberry | Coconut | |
|---|---|---|
| linoleic acid | 0.186 G | 0.366 G |
| Total | 0.186 G | 0.366 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 Coconut (Nuts, coconut meat, raw) .
Blackberry g
()
|
Daily Values (%) |
Coconut 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 coconut or blackberry contain more calories in 100 grams?Coconut is high in calories and blackberry has 90% less calories than coconut - coconut has 354 calories in 100g and blackberry has 43 calories.
Does coconut or blackberry have more carbohydrates?
By weight, coconut and blackberry contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in coconut are made of 60% dietary fiber and 40% sugar, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.
Does coconut or blackberry contain more potassium?
Coconut is a rich source of potassium and it has 120% more potassium than blackberry - coconut has 356mg of potassium in 100 grams and blackberry has 162mg of potassium.