Blackberry vs. Strawberries
Nutrition comparison of Blackberry and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and strawberries:
- Both strawberries and blackberry are high in Vitamin C.
- Blackberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and blackberry contain similar amounts of calories - strawberry has 32 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and similar to strawberries for fat. Blackberry has a macronutrient ratio of 12:79:9 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Strawberries | |
|---|---|---|
| Protein | 12% | 7% |
| Carbohydrates | 79% | 85% |
| Fat | 9% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and blackberry contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has 165% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Strawberries and blackberry contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Strawberries and blackberry contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both strawberries and blackberry are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both strawberries and blackberry are high in Vitamin C. Strawberry has 180% more Vitamin C than blackberry - strawberry has 58.8mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Strawberries and blackberry contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Strawberries and blackberry contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Strawberries and blackberry contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Both blackberry and strawberries contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blackberry | Strawberries | |
|---|---|---|
| Thiamin | 0.02 MG | 0.024 MG |
| Riboflavin | 0.026 MG | 0.022 MG |
| Niacin | 0.646 MG | 0.386 MG |
| Pantothenic acid | 0.276 MG | 0.125 MG |
| Vitamin B6 | 0.03 MG | 0.047 MG |
| Folate | 25 UG | 24 UG |
Minerals
calcium
Blackberry has 81% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Strawberries and blackberry contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Strawberries and blackberry contain similar amounts of potassium - strawberry has 153mg 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, both blackberry and strawberries contain significant amounts of kaempferol.
| Blackberry | Strawberries | |
|---|---|---|
| kaempferol | 0.27 mg | 0.5 mg |
| myricetin | 0.67 mg | 0.04 mg |
| Quercetin | 3.58 mg | 1.11 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,
| Blackberry | Strawberries | |
|---|---|---|
| beta-carotene | 128 UG | 7 UG |
| lutein + zeaxanthin | 118 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blackberry and strawberries contain significant amounts of alpha linoleic acid (ALA).
| Blackberry | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.065 G |
| Total | 0.094 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than strawberry per 100 grams.
| Blackberry | Strawberries | |
|---|---|---|
| linoleic acid | 0.186 G | 0.09 G |
| Total | 0.186 G | 0.09 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 Strawberries (Strawberries, raw) .
Blackberry g
()
|
Daily Values (%) |
Strawberries 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 strawberries or blackberry contain more calories in 100 grams?Strawberries and blackberry contain similar amounts of calories - strawberry has 32 calories in 100g and blackberry has 43 calories.
Does strawberries or blackberry have more carbohydrates?
By weight, strawberries and blackberry contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.