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.
Detailed nutritional comparison of blackberry and coconut 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 Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.


Image of Blackberry src
Image of Coconut src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Blackberry or Coconut .

Note: The specific food items compared are: Blackberry (Blackberries, raw) and Coconut (Nuts, coconut meat, raw) .

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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.