Blackberry vs. Peas
Nutrition comparison of Blackberry and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and peas:
- Both peas and blackberry are high in Vitamin C and dietary fiber.
- Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, blackberry contains more pantothenic acid.
- Pea is a great source of potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blackberry has 47% less calories than pea - pea has 81 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is lighter in protein, heavier in carbs and heavier in fat compared to peas per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Peas | |
|---|---|---|
| Protein | 12% | 26% |
| Carbohydrates | 79% | 69% |
| Fat | 9% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Peas and blackberry contain similar amounts of carbs - pea has 14.5g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both peas and blackberry are high in dietary fiber. Pea has a little more dietary fiber (8%) than blackberry by weight - pea has 5.7g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Peas and blackberry contain similar amounts of sugar - pea has 5.7g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Pea has 290% more protein than blackberry - pea has 5.4g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both peas and blackberry are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both peas and blackberry are high in Vitamin C. Pea has 90% more Vitamin C than blackberry - pea has 40mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Pea has 245% more Vitamin A than blackberry - pea has 38ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Peas and blackberry contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Peas and blackberry contain similar amounts of Vitamin K - pea has 24.8ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, blackberry contains more pantothenic acid.
| Blackberry | Peas | |
|---|---|---|
| Thiamin | 0.02 MG | 0.266 MG |
| Riboflavin | 0.026 MG | 0.132 MG |
| Niacin | 0.646 MG | 2.09 MG |
| Pantothenic acid | 0.276 MG | 0.104 MG |
| Vitamin B6 | 0.03 MG | 0.169 MG |
| Folate | 25 UG | 65 UG |
Minerals
calcium
Peas and blackberry contain similar amounts of calcium - pea has 25mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Pea has 137% more iron than blackberry - pea has 1.5mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Pea is a great source of potassium and it has 51% more potassium than blackberry - pea has 244mg of potassium per 100 grams and blackberry has 162mg 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,
| Blackberry | Peas | |
|---|---|---|
| beta-carotene | 128 UG | 449 UG |
| lutein + zeaxanthin | 118 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than pea per 100 grams.
| Blackberry | Peas | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.035 G |
| Total | 0.094 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, both blackberry and peas contain significant amounts of linoleic acid.
| Blackberry | Peas | |
|---|---|---|
| linoleic acid | 0.186 G | 0.152 G |
| Total | 0.186 G | 0.152 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 Peas (Peas, green, raw) .
Blackberry g
()
|
Daily Values (%) |
Peas 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 peas or blackberry contain more calories in 100 grams?Blackberry has 50% less calories than pea - pea has 81 calories in 100g and blackberry has 43 calories.
Does peas or blackberry have more carbohydrates?
By weight, peas and blackberry contain similar amounts of carbs - pea has 14.5g of carbs for 100g and blackberry has 9.6g of carbohydrates.