Blackberry vs. Tomato

Nutrition comparison of Blackberry and Tomato


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

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

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

  • Both tomato and blackberry are high in Vitamin C.
  • Blackberry has more pantothenic acid, however, tomato contains more Vitamin B6.
  • Blackberry is an excellent source of dietary fiber.
  • Tomato has 58% less calories than blackberry.
  • Tomato is a great source of potassium.
Detailed nutritional comparison of blackberry and tomato 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: Blackberry (Blackberries, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Blackberry src
Image of Tomato src

Calories and Carbs

calories

Tomato has 58% less calories than blackberry - tomato has 18 calories per 100 grams and blackberry has 43 calories.

For macronutrient ratios, blackberry is lighter in protein, heavier in carbs and similar to tomato for fat. Blackberry has a macronutrient ratio of 12:79:9 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blackberry Tomato
Protein 12% 17%
Carbohydrates 79% 75%
Fat 9% 9%
Alcohol ~ ~

carbohydrates

Tomato and blackberry contain similar amounts carbs - tomato has 3.9g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.

The carbs in tomato are made of 69% sugar and 31% dietary fiber, 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 342% more dietary fiber than tomato - tomato has 1.2g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.

sugar

Tomato and blackberry contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and blackberry has 4.9g of sugar.



Protein

protein

Tomato and blackberry contain similar amounts of protein - tomato has 0.88g of protein per 100 grams and blackberry has 1.4g of protein.

Fat

saturated fat

Both tomato and blackberry are low in saturated fat - tomato has 0.03g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.

Vitamins

Vitamin C

Both tomato and blackberry are high in Vitamin C. Blackberry has 53% more Vitamin C than tomato - tomato has 13.7mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.

Vitamin A

Tomato has 282% more Vitamin A than blackberry - tomato has 42ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.

Vitamin E

Tomato and blackberry contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.

Vitamin K

Tomato and blackberry contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.

The B Vitamins

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

Blackberry Tomato
Thiamin 0.02 MG 0.037 MG
Riboflavin 0.026 MG 0.019 MG
Niacin 0.646 MG 0.594 MG
Pantothenic acid 0.276 MG 0.089 MG
Vitamin B6 0.03 MG 0.08 MG
Folate 25 UG 15 UG

Minerals

calcium

Blackberry has 190% more calcium than tomato - tomato has 10mg of calcium per 100 grams and blackberry has 29mg of calcium.

iron

Tomato and blackberry contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and blackberry has 0.62mg of iron.

potassium

Tomato is a great source of potassium and it has 46% more potassium than blackberry - tomato has 237mg 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 Tomato
kaempferol 0.27 mg 0.09 mg
myricetin 0.67 mg 0.13 mg
Quercetin 3.58 mg 0.58 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 tomato contain significant amounts of lutein + zeaxanthin.

Blackberry Tomato
beta-carotene 128 UG 449 UG
lutein + zeaxanthin 118 UG 123 UG
alpha-carotene ~ 101 UG
lycopene ~ 2573 UG

Omega-3 and Omega-6

omega 3s

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

Blackberry Tomato
alpha linoleic acid 0.094 G 0.003 G
Total 0.094 G 0.003 G

omega 6s

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

Blackberry Tomato
linoleic acid 0.186 G 0.08 G
Total 0.186 G 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .

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