Blackberry vs. Raspberries
Nutrition comparison of Blackberry and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and raspberries:
- Both raspberries and blackberry are high in Vitamin C and dietary fiber.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and blackberry contain similar amounts of calories - raspberry has 52 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein and similar to raspberries for carbs and fat. Blackberry has a macronutrient ratio of 12:79:9 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Raspberries | |
|---|---|---|
| Protein | 12% | 8% |
| Carbohydrates | 79% | 82% |
| Fat | 9% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and blackberry contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both raspberries and blackberry are high in dietary fiber. Raspberry has 23% more dietary fiber than blackberry - raspberry has 6.5g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Raspberries and blackberry contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Raspberries and blackberry contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both raspberries and blackberry are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both raspberries and blackberry are high in Vitamin C. Raspberry has 25% more Vitamin C than blackberry - raspberry has 26.2mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Raspberries and blackberry contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Raspberries and blackberry contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Raspberries and blackberry contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Both blackberry and raspberries contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blackberry | Raspberries | |
|---|---|---|
| Thiamin | 0.02 MG | 0.032 MG |
| Riboflavin | 0.026 MG | 0.038 MG |
| Niacin | 0.646 MG | 0.598 MG |
| Pantothenic acid | 0.276 MG | 0.329 MG |
| Vitamin B6 | 0.03 MG | 0.055 MG |
| Folate | 25 UG | 21 UG |
Minerals
calcium
Raspberries and blackberry contain similar amounts of calcium - raspberry has 25mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Raspberries and blackberry contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Raspberries and blackberry contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and blackberry has 162mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Blackberry | Raspberries | |
|---|---|---|
| kaempferol | 0.27 mg | 0.06 mg |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | 1.05 mg |
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 raspberries contain significant amounts of lutein + zeaxanthin.
| Blackberry | Raspberries | |
|---|---|---|
| beta-carotene | 128 UG | 12 UG |
| lutein + zeaxanthin | 118 UG | 136 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blackberry and raspberries contain significant amounts of alpha linoleic acid (ALA).
| Blackberry | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.126 G |
| Total | 0.094 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, both blackberry and raspberries contain significant amounts of linoleic acid.
| Blackberry | Raspberries | |
|---|---|---|
| linoleic acid | 0.186 G | 0.249 G |
| Total | 0.186 G | 0.249 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 Raspberries (Raspberries, raw) .
Blackberry g
()
|
Daily Values (%) |
Raspberries 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 raspberries or blackberry contain more calories in 100 grams?Raspberries and blackberry contain similar amounts of calories - raspberry has 52 calories in 100g and blackberry has 43 calories.
Does raspberries or blackberry have more carbohydrates?
By weight, raspberries and blackberry contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and blackberry has 9.6g of carbohydrates.