Blackberry vs. Watermelon
Nutrition comparison of Blackberry and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and watermelon:
- Blackberry has more niacin and folate.
- Blackberry is an excellent source of Vitamin C and dietary fiber.
- Watermelon has more beta-carotene and lycopene than blackberry, however, blackberry contains more lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and blackberry contain similar amounts of calories - watermelon has 30 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 watermelon per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Watermelon | |
|---|---|---|
| Protein | 12% | 7% |
| Carbohydrates | 79% | 90% |
| Fat | 9% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and blackberry contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% 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 12 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Watermelon and blackberry contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Watermelon and blackberry contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both watermelon and blackberry are low in saturated fat - watermelon 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 159% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Watermelon and blackberry contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Watermelon and blackberry contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Watermelon and blackberry contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Blackberry has more niacin and folate. Both blackberry and watermelon contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Blackberry | Watermelon | |
|---|---|---|
| Thiamin | 0.02 MG | 0.033 MG |
| Riboflavin | 0.026 MG | 0.021 MG |
| Niacin | 0.646 MG | 0.178 MG |
| Pantothenic acid | 0.276 MG | 0.221 MG |
| Vitamin B6 | 0.03 MG | 0.045 MG |
| Folate | 25 UG | 3 UG |
Minerals
calcium
Blackberry has 314% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Watermelon and blackberry contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Blackberry has 45% more potassium than watermelon - watermelon has 112mg 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 has more myricetin and quercetin than watermelon per 100 grams, however, watermelon contains more luteolin than blackberry per 100 grams. Both blackberry and watermelon contain significant amounts of kaempferol.
| Blackberry | Watermelon | |
|---|---|---|
| kaempferol | 0.27 mg | 0.45 mg |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | ~ |
| luteolin | ~ | 0.46 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, watermelon has more beta-carotene and lycopene than blackberry per 100 grams, however, blackberry contains more lutein + zeaxanthin than watermelon per 100 grams.
| Blackberry | Watermelon | |
|---|---|---|
| beta-carotene | 128 UG | 303 UG |
| lutein + zeaxanthin | 118 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than watermelon per 100 grams.
| Blackberry | Watermelon | |
|---|---|---|
| linoleic acid | 0.186 G | 0.05 G |
| Total | 0.186 G | 0.05 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 Watermelon (Watermelon, raw) .
Blackberry g
()
|
Daily Values (%) |
Watermelon 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 watermelon or blackberry contain more calories in 100 grams?Watermelon and blackberry contain similar amounts of calories - watermelon has 30 calories in 100g and blackberry has 43 calories.
Does watermelon or blackberry have more carbohydrates?
By weight, watermelon and blackberry contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.