Kefir vs. Blackberry

Nutrition comparison of Kefir and Blackberry


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of kefir versus blackberry (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in kefir and blackberry:

  • Blackberry is an excellent source of Vitamin C and dietary fiber.
  • Kefir has more riboflavin and Vitamin B12, however, blackberry contains more niacin.
  • Kefir is an excellent source of Vitamin A and calcium.
Detailed nutritional comparison of kefir and blackberry 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kefir src
Image of Blackberry src

Calories and Carbs

calories

Kefir and blackberry contain similar amounts of calories - kefir has 43 calories per 100 grams and blackberry has 43 calories.

For macronutrient ratios, kefir is much heavier in protein, much lighter in carbs and heavier in fat compared to blackberry per calorie. Kefir has a macronutrient ratio of 35:44:21 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kefir Blackberry
Protein 35% 12%
Carbohydrates 44% 79%
Fat 21% 9%
Alcohol ~ ~

carbohydrates

Kefir and blackberry contain similar amounts of carbs - kefir has 4.8g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.

The carbs in blackberry are made of 52% dietary fiber and 48% sugar, whereas the carbs in kefir comprise of 100% sugar.

dietary fiber

Blackberry is an excellent source of dietary fiber and it has more dietary fiber than kefir - blackberry has 5.3g of dietary fiber per 100 grams and kefir does not contain significant amounts.

sugar

Kefir and blackberry contain similar amounts of sugar - kefir has 4.6g of sugar per 100 grams and blackberry has 4.9g of sugar.

Protein

protein

Kefir has 173% more protein than blackberry - kefir has 3.8g of protein per 100 grams and blackberry has 1.4g of protein.

Fat

saturated fat

Both kefir and blackberry are low in saturated fat - kefir has 0.66g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.

trans fat

Both kefir and blackberry are low in trans fat - kefir has 0.04g of trans fat per 100 grams and blackberry does not contain significant amounts.

cholesterol

Both kefir and blackberry are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and blackberry does not contain significant amounts.

Vitamins

Vitamin C

Blackberry is an excellent source of Vitamin C and it has 104 times more Vitamin C than kefir - kefir has 0.2mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.

Vitamin A

Kefir is an excellent source of Vitamin A and it has 14 times more Vitamin A than blackberry - kefir has 171ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.

Vitamin D

Kefir has more Vitamin D than blackberry - kefir has 41iu of Vitamin D per 100 grams and blackberry does not contain significant amounts.

Vitamin E

Kefir and blackberry contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.

Vitamin K

Kefir and blackberry contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.

The B Vitamins

Kefir has more riboflavin and Vitamin B12, however, blackberry contains more niacin. Both kefir and blackberry contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.

Kefir Blackberry
Thiamin 0.03 MG 0.02 MG
Riboflavin 0.135 MG 0.026 MG
Niacin 0.15 MG 0.646 MG
Pantothenic acid 0.385 MG 0.276 MG
Vitamin B6 0.058 MG 0.03 MG
Folate 13 UG 25 UG
Vitamin B12 0.29 UG ~

Minerals

calcium

Kefir is an excellent source of calcium and it has 348% more calcium than blackberry - kefir has 130mg of calcium per 100 grams and blackberry has 29mg of calcium.

iron

Blackberry has 14 times more iron than kefir - kefir has 0.04mg of iron per 100 grams and blackberry has 0.62mg of iron.

potassium

Kefir and blackberry contain similar amounts of potassium - kefir has 164mg of potassium per 100 grams and blackberry has 162mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than kefir per 100 grams.

Kefir Blackberry
alpha linoleic acid 0.006 G 0.094 G
DPA 0.001 G ~
Total 0.007 G 0.094 G

omega 6s

Comparing omega-6 fatty acids, blackberry has more linoleic acid than kefir per 100 grams.

Kefir Blackberry
other omega 6 0.002 G ~
linoleic acid 0.042 G 0.186 G
Total 0.044 G 0.186 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Blackberry (Blackberries, raw) .

Kefir g

()
Daily Values (%)

Blackberry g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does kefir or blackberry contain more calories in 100 grams?
Kefir and blackberry contain similar amounts of calories - kefir has 43 calories in 100g and blackberry has 43 calories.

Is kefir or blackberry better for protein?
Kefir has 170% more protein than blackberry - kefir has 3.8g of protein per 100 grams and blackberry has 1.4g of protein.

Does kefir or blackberry have more carbohydrates?
By weight, kefir and blackberry contain similar amounts of carbs - kefir has 4.8g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in blackberry are made of 50% dietary fiber and 50% sugar, whereas the carbs in kefir comprise of 100% sugar.

Does kefir or blackberry contain more calcium?
Kefir is a rich source of calcium and it has 350% more calcium than blackberry - kefir has 130mg of calcium in 100 grams and blackberry has 29mg of calcium.