Blackberry vs. Jackfruit
Nutrition comparison of Blackberry and Jackfruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
jackfruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and jackfruit:
- Both blackberry and jackfruit are high in Vitamin C.
- Blackberry has 55% less calories than jackfruit.
- Blackberry has 59% less carbohydrates than jackfruit.
- Blackberry has signficantly less sugar than jackfruit.
- Blackberry is an excellent source of dietary fiber.
- Jackfruit has more thiamin, riboflavin and Vitamin B6.
- Jackfruit is an excellent source of potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Jackfruit (Jackfruit, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blackberry has 55% less calories than jackfruit - blackberry has 43 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and similar to jackfruit for fat. Blackberry has a macronutrient ratio of 12:79:9 and for jackfruit, 6:88:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Jackfruit | |
|---|---|---|
| Protein | 12% | 6% |
| Carbohydrates | 79% | 88% |
| Fat | 9% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 59% less carbohydrates than jackfruit - blackberry has 9.6g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has 253% more dietary fiber than jackfruit - blackberry has 5.3g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Blackberry has signficantly less sugar than jackfruit - blackberry has 4.9g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Blackberry and jackfruit contain similar amounts of protein - blackberry has 1.4g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both blackberry and jackfruit are low in saturated fat - blackberry has 0.01g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Both blackberry and jackfruit are high in Vitamin C. Blackberry has 53% more Vitamin C than jackfruit - blackberry has 21mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Blackberry and jackfruit contain similar amounts of Vitamin A - blackberry has 11ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Blackberry and jackfruit contain similar amounts of Vitamin E - blackberry has 1.2mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Blackberry has more Vitamin K than jackfruit - blackberry has 19.8ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more thiamin, riboflavin and Vitamin B6. Both blackberry and jackfruit contain significant amounts of niacin, pantothenic acid and folate.
| Blackberry | Jackfruit | |
|---|---|---|
| Thiamin | 0.02 MG | 0.105 MG |
| Riboflavin | 0.026 MG | 0.055 MG |
| Niacin | 0.646 MG | 0.92 MG |
| Pantothenic acid | 0.276 MG | 0.235 MG |
| Vitamin B6 | 0.03 MG | 0.329 MG |
| Folate | 25 UG | 24 UG |
Minerals
calcium
Blackberry and jackfruit contain similar amounts of calcium - blackberry has 29mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Blackberry and jackfruit contain similar amounts of iron - blackberry has 0.62mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Jackfruit is an excellent source of potassium and it has 177% more potassium than blackberry - blackberry has 162mg of potassium per 100 grams and jackfruit has 448mg of potassium.
Antioxidants and Phytonutrients
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 jackfruit contain significant amounts of lutein + zeaxanthin.
| Blackberry | Jackfruit | |
|---|---|---|
| beta-carotene | 128 UG | 61 UG |
| lutein + zeaxanthin | 118 UG | 157 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blackberry and jackfruit contain significant amounts of alpha linoleic acid (ALA).
| Blackberry | Jackfruit | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.079 G |
| Total | 0.094 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than jackfruit per 100 grams.
| Blackberry | Jackfruit | |
|---|---|---|
| linoleic acid | 0.186 G | 0.015 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.186 G | 0.019 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 Jackfruit (Jackfruit, raw) .
Blackberry g
()
|
Daily Values (%) |
Jackfruit 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 blackberry or jackfruit contain more calories in 100 grams?Blackberry has 60% less calories than jackfruit - blackberry has 43 calories in 100g and jackfruit has 95 calories.
Does blackberry or jackfruit have more carbohydrates?
By weight, blackberry has 60% fewer carbohydrates than jackfruit - blackberry has 9.6g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does blackberry or jackfruit contain more potassium?
Jackfruit is a rich source of potassium and it has 180% more potassium than blackberry - blackberry has 162mg of potassium in 100 grams and jackfruit has 448mg of potassium.