Blackberry vs. Sweet Potatoes
Nutrition comparison of Blackberry and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and sweet potatoes:
- Both sweet potatoes and blackberry are high in dietary fiber.
- Blackberry has 52% less carbohydrates than sweet potato.
- Blackberry is an excellent source of Vitamin C.
- Sweet potato has more beta-carotene than blackberry, however, blackberry contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blackberry has 50% less calories than sweet potato - sweet potato has 86 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Sweet Potatoes | |
|---|---|---|
| Protein | 12% | 7% |
| Carbohydrates | 79% | 92% |
| Fat | 9% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 52% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Both sweet potatoes and blackberry are high in dietary fiber. Blackberry has 77% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Sweet potatoes and blackberry contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Sweet potatoes and blackberry contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both sweet potatoes and blackberry are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has 775% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 63 times more Vitamin A than blackberry - sweet potato has 709ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Sweet potatoes and blackberry contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Sweet potatoes and blackberry contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both blackberry and sweet potatoes contain significant amounts of niacin and folate.
| Blackberry | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.02 MG | 0.078 MG |
| Riboflavin | 0.026 MG | 0.061 MG |
| Niacin | 0.646 MG | 0.557 MG |
| Pantothenic acid | 0.276 MG | 0.8 MG |
| Vitamin B6 | 0.03 MG | 0.209 MG |
| Folate | 25 UG | 11 UG |
Minerals
calcium
Sweet potatoes and blackberry contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Sweet potatoes and blackberry contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 108% more potassium than blackberry - sweet potato has 337mg 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 | Sweet Potatoes | |
|---|---|---|
| kaempferol | 0.27 mg | 0.01 mg |
| myricetin | 0.67 mg | 0.03 mg |
| Quercetin | 3.58 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 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, sweet potato has more beta-carotene than blackberry per 100 grams, however, blackberry contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Blackberry | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 128 UG | 8509 UG |
| lutein + zeaxanthin | 118 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Blackberry | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.001 G |
| Total | 0.094 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than sweet potato per 100 grams.
| Blackberry | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.186 G | 0.013 G |
| Total | 0.186 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Blackberry g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or blackberry contain more calories in 100 grams?Blackberry has 50% less calories than sweet potato - sweet potato has 86 calories in 100g and blackberry has 43 calories.
Does sweet potatoes or blackberry have more carbohydrates?
By weight, blackberry has 50% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.
Does sweet potatoes or blackberry contain more potassium?
Sweet potato is a rich source of potassium and it has 110% more potassium than blackberry - sweet potato has 337mg of potassium in 100 grams and blackberry has 162mg of potassium.